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Chicken, Okra and Sausage Gumbo


Chicken, Okra and Sausage Gumbo recipe













Trans-fat Free, Good source of fiber, Low Carb


2 pounds chicken
1 ½ pounds okra
1 large onions
2 tablespoons all-purpose flour
1 x salt
and pepper to tatse
16 ounces sausage
smoked link
16 ounces tomatoes, canned
1 tablespoon vegetable shortening
or oil
3 quarts water


Cut up chicken, remove skin if you like.

Dredge the chicken with flour salt and pepper.

Fry the chicken until brown.

Slice up a pound of the link sausage.

After the chicken is browned, place sausage in the same skillet. (use a heavy iron one)

Brown the sausage, on both sides.

Save the grease from chicken and sausage.

Fry the tomatoe, onion and okra in about 2 tablespoons or shortening or oil, until they become tender.

Make a roux with 2 teaspoons of oil and 2 teaspoons flour, stir and brown over a medium-low heat until the roux is as dark as possible without burning it.

Do not burn the roux. Just make it real dark.

Place chicken and sausage in the roux, stir a bit.

Then place all ingredients into a heavy, deep iron pan, add water and cook about 2 hours.

Cook slow, add water if needed.

The okra will thicken the gumbo as it cooks.


* not incl. in nutrient facts

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Nutrition Facts

Serving Size 225g (7.9 oz)
Amount per Serving
Calories 46151% of calories from fat
 % Daily Value *
Total Fat 26g 40%
Saturated Fat 8g 39%
Trans Fat 0g
Cholesterol 148mg 49%
Sodium 609mg 25%
Total Carbohydrate 3g 3%
Dietary Fiber 3g 12%
Sugars g
Protein 92g
Vitamin A 8% Vitamin C 35%
Calcium 11% Iron 17%
* based on a 2,000 calorie diet How is this calculated?


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