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Creole Gumbo















Trans-fat Free, High Fiber


3 slices bacon
4 large onions
finely chopped
4 each garlic cloves
finely chopped
2 each bay leaves
2 tablespoons green bell peppers
finely minced
1 teaspoon thyme
fresh, finely chopped, or 1/2 teaspoon dried
1 ½ teaspoons sugar
1 x salt
1 x black pepper
freshly grounded
2 pounds okra
cut in 1/2 inch length
2 tablespoons vegetable oil
1 large ham bone
halved or quartered
½ pound chicken wings
1 pound veal
boneless, stew meat, cut in 1 inch cubes
cup parsley leaves
fresh, chopped
4 each tomatoes
ripe, peeled, cored
½ teaspoon red hot pepper sauce
¼ cup worcestershire sauce
1 x lemon juice
1/2 lemon
2 pounds shrimp
fresh raw, shelled,, deveined
2 pounds crab meat
2 cups oysters
fresh, with liquor
1 teaspoon file' powder
1 x rice, cooked


Cut the bacon pieces in half and put in a large soup kettle.

Place over low heat and cook bacon until it gives up it's fat, then remove, drain on paper towels and set aside.

Add the onions to the bacon drippings in the kettle and cook over moderate heat until golden brown, stirring all the while.

Add garlic, bay leaves, green pepper, thyme, sugar, salt and pepper and cook slowly until green pepper is wilted.

Add cut okra to the kettle and cook for 5 minutes, stirring.

Heat the oil in a large skillet and add the ham bone, chicken wings and veal cubes and cook over medium heat, stirring to brown meats on all sides.

Pour off any excess fat and add the meats and bones to the kettle.

Pour a cup of water into the skillet and use a wooden spoon to loosen all the brown particles that cling to the bottom and sides.

Mix and pour this into the kettle.

Add the parsley, tomatoes, tabasco and worcestershire sauces and lemon juice.

Add the shrimp, crab, oysters (with their liquid) and reserved bacon.

Add enough water to cover all ingredients, bring the gumbo to a boil and turn off the heat.

Stir in the file powder and stir to mix but do not boil again.

To serve, spoon a mound of cooked rice into the middle of each soup plate, then ladle the gumbo around the rice.


* not incl. in nutrient facts

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Nutrition Facts

Serving Size 587g (20.7 oz)
Amount per Serving
Calories 55230% of calories from fat
 % Daily Value *
Total Fat 18g 28%
Saturated Fat 5g 27%
Trans Fat 0g
Cholesterol 394mg 131%
Sodium 873mg 36%
Total Carbohydrate 8g 8%
Dietary Fiber 5g 21%
Sugars g
Protein 142g
Vitamin A 27% Vitamin C 75%
Calcium 31% Iron 38%
* based on a 2,000 calorie diet How is this calculated?


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