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Baked Vegetable Gumbo Creole

 

Baked Vegetable Gumbo Creole recipe
28

Yield

10

servings

Prep

10

min

Cook

60

min

Ready

70

min

Low Fat, Fat-Free, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, Good source of fiber, Very low in sodium, Low Sodium
 

Ingredients

1 pound okra
sliced diagonally, or 20 ounces frozen
1 each celery stalks
sliced diagonally
2 each sweet bell peppers
cut into strips
20 ounces lima beans
frozen
8 ears corn
fresh, kernels removed, or 20 ounces frozen corn
*
butter
or margarine
*
bread crumbs
*
1 small onions
chopped
4 each tomatoes
sliced
2 each serrano chiles
thinly sliced
*
1 teaspoon basil
fresh
*
½ teaspoon basil
crumbled
*
salt and black pepper
to taste
*

Directions

Cook fresh okra briefly in boiling salted water; drain.

Blanch celery in boiling salted water.

Add bell peppers and lima beans and cook until just tender; during last 30 seconds, add corn (do not overcook), then drain vegetables.

Oil a large baking dish and sprinkle with bread crumbs; add a layer of corn-bean mixture and okra.

Combine onion, tomatoes and basil; spoon layer of onion-tomato mixture over bottom layer in dish.

Sprinkle with chiles and season with salt and pepper.

Dot with margarine and sprinkle with bread crumbs.

Repeat layering until casserole is filled.

Top with a layer of okra that has been dipped in crumbs and lightly sautéed.

Bake uncovered in preheated 300F for 1 hour.

NOTE: This can be baked in the morning and reheated slowly before serving.

It tastes even better the second day.

 

* not incl. in nutrient facts

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Comments

Nutrition Facts

Serving Size 185g (6.5 oz)
Amount per Serving
Calories 835% of calories from fat
 % Daily Value *
Total Fat 0g 1%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 17mg 1%
Total Carbohydrate 6g 6%
Dietary Fiber 4g 18%
Sugars g
Protein 9g
Vitamin A 16% Vitamin C 145%
Calcium 6% Iron 8%
* based on a 2,000 calorie diet How is this calculated?

 

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