Gumbo

1420482558?1420482558
Status: Shared with public
Prep Time: 30 minutes
Cook Time: 45 minutes
Servings: 10
Serving Size: 3/4 cup gumbo with 1/2 cup cooked rice
Degree of Difficulty: Medium
Meal: Lunch
Course: Entree
This recipe was submitted by Denon Stacy, MS, RD, LD NOTE: You can use frozen Okra if you can not find it raw.
Author: National Kidney Foundation
Cuisine Types: American, Comfort Food, Creole/Cajun/Southern
Sponsored By:

Ingredients

  • 6 cloves Garlic
  • 1/4 cup Worcestershire Sauce
  • 2 cup, chopped or diced Cooked Chicken Breast (Meat Only, Stewed)
  • 2 tablespoon Vegetable Oil
  • 2 tablespoon Butter (Salted)
  • 1/2 cup White Flour - All Purpose
  • 1 medium Onion
  • 1 medium Green Bell Pepper, Raw
  • 2 cup Water
  • 14 oz Beef Broth, Bouillon Or Consomme (Low Sodium, Canned)
  • 2 stalk, medium Celery
  • 2 tablespoon Granulated Sugar
  • 1/3 cup chopped Parsley - Fresh
  • 2 medium Spring Onions Or Scallions
  • 4 cup White Rice (Short-Grain, Cooked)
  • 14 oz Stewed Tomatoes (No Salt Added)
  • 1 1/4 cup Okra (Raw)

Cooking Instructions

Dice onion, green pepper and celery. Mince garlic. Slice scallions on the diagonal. Slice okra to make 1 1/4 cups. Add oil, butter, and flour to a large pot. Whisk constantly until the roux becomes a medium brown color. Pour water, beef broth, and stewed tomatoes in a large pot while whisking. Bring to a simmer. Sautee onion, garlic, bell pepper, and celery. Add sautéed ingredients to the pot. Add celery, Worcestershire, sugar, sliced okra to pot. Simmer for 30-45 minutes. Garnish with parsley and green onions. Enjoy!

Nutrition Facts
Serving Size 3/4 cup gumbo with 1/2 cup cooked rice ( 302 g )
Amount Per Serving:
Calories 255.28 Calories from Fat 60.0
% Daily Value *
Total Fat 6.49 g 10%
Saturated Fat 2.24 g
11%
Polyunsaturated Fat 0.36 g
0 g
Monounsaturated Fat 0.95 g
0 g
Trans Fat 0.09 g
0 g
Cholesterol 27.66 mg 9%
Sodium 145.83 mg 6%
Potassium 392.28 mg 11%
Total Carbohydrate 37.02 g 12%
Dietary Fiber 1.94 g
8%
Sugars 6.59 g
0 g
Protein 12.45 g 25%
Vitamin A 514.12 IU • Vitamin C 19.7 mg
Calcium 44.03 mg • Iron 2.4 mg
Phosphorus 103.47 mg

* The Percent Daily Values are based on a 2,000 calorie diet.

This symbol indicates that there is missing data for this nutrient based on what the manufacturer or USDA reports.