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Chicken Wings Gumbo Style

 

55

Yield

6

servings

Prep

15

min

Cook

45

min

Ready

60

min

Trans-fat Free, Good source of fiber
 

Ingredients

1 ½ pounds chicken wings
3 slices bacon
chopped
cup green bell peppers
chopped
cup celery
chopped
1 pound ground beef
28 ounces tomatoes, canned
broken up
¾ cup chicken broth
¾ teaspoon salt
1 teaspoon thyme
*
½ teaspoon allspice
ground
*
teaspoon cayenne pepper
*
teaspoon black pepper
*
cup lima beans
cup corn
1 x rice
steamed
*

Directions

  1. Remove and discard wing tips; reserve remaining wings.

  2. In large skillet, cook bacon until browned; remove with slotted spoon and reserve.

  3. Add chicken wings; brown on all sides and remove with slotted spoon.

  4. Add bell pepper and celery; sauté until crisp-tender, about 3 minutes.

  5. Add beef; cook, stirring to crumble, until browned.

  6. Drain off fat; add tomatoes, chicken broth, thyme, allspice, cayenne, black pepper and chicken.

  7. Simmer, covered, until chicken is almost tender, about 15 minutes 8. Add lima beans and corn; simmer, covered, until chicken and vegetables are tender, about 5 minutes.

  8. Sprinkle with bacon and serve over steamed rice.

 

* not incl. in nutrient facts

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Comments

Nutrition Facts

Serving Size 428g (15.1 oz)
Amount per Serving
Calories 72646% of calories from fat
 % Daily Value *
Total Fat 37g 57%
Saturated Fat 12g 58%
Trans Fat 0g
Cholesterol 166mg 55%
Sodium 803mg 33%
Total Carbohydrate 13g 13%
Dietary Fiber 4g 15%
Sugars g
Protein 113g
Vitamin A 11% Vitamin C 50%
Calcium 10% Iron 32%
* based on a 2,000 calorie diet How is this calculated?

 

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