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File' Gumbo Lafayette

 

10

Yield

6

servings

Prep

20

min

Cook

1

hrs

Ready

Low in Saturated Fat, Trans-fat Free, Good source of fiber, Low Sodium
 

Ingredients

10 ounces okra
frozen, sliced
cup drippings
beef
*
1 cup scallions, spring or green onions
with tops, chopped
1 cup celery
diced
1 clove garlic
minced
¼ cup all-purpose flour
2 cups water
hot
16 ounces tomatoes
stewed
1 x salt
to taste
*
¼ teaspoon black pepper
*
1 each bay leaves
*
1 x red hot pepper sauce
to taste
*
15 ½ ounces salmon
canned
1 dash file' powder
*
1 ⅓ cups rice
cooked

Directions

Thaw okra and sauté in beef drippings or vegetable shortening for 10 minutes, stirring occasionally.

Add onions, celery, and garlic and cook about 5 minutes more.

Stir in flour.

Add hot water, stirring constantly, and cook until slightly thickened.

Add tomatoes, salt, pepper, and by leaf and cover.

Simmer for additional 20 minutes on low heat. Remove bay leaf and add Tabasco sauce.

De-bone and skin salmon and add to gumbo. Heat thoroughly.

Add dash of file' just before serving.

Serve in soup bowls or plates over hot cooked rice.

 

* not incl. in nutrient facts

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Comments

Nutrition Facts

Serving Size 307g (10.8 oz)
Amount per Serving
Calories 29416% of calories from fat
 % Daily Value *
Total Fat 5g 8%
Saturated Fat 1g 4%
Trans Fat 0g
Cholesterol 40mg 13%
Sodium 57mg 2%
Total Carbohydrate 14g 14%
Dietary Fiber 3g 10%
Sugars g
Protein 38g
Vitamin A 16% Vitamin C 23%
Calcium 6% Iron 9%
* based on a 2,000 calorie diet How is this calculated?

 

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