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Fowl Gumbo

 

7

Yield

4

servings

Prep

10

min

Cook

30

min

Ready

40

min

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

Ingredients

1 large sweet red bell peppers
diced
*
3 each scallions, spring or green onions
diced
3 each celery stalks
diced
1 large tomatoes, canned
1 can tomato paste
teaspoon garlic salt
*
1 teaspoon red pepper flakes
4 cups okra
cut up
*
1 each chicken
*
1 x gumbo file powder
*

Directions

Boil fowl until tender.

Debone and cut into small pieces.

Reserve broth. Add bell pepper, onions, celery, tomatoes, tomato paste, garlic salt, red pepper and okra to broth.

Boil until vegetables are tender.

Add chicken. Make 3 cups of thick brown gravy and add this to above cooked mixture.

Salt to taste.

Just prior to serving, add enough file' until mixture is slightly ropy.

Serve hot on rice or corn bread.

 

* not incl. in nutrient facts

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Comments

Nutrition Facts

Serving Size 125g (4.4 oz)
Amount per Serving
Calories 507% of calories from fat
 % Daily Value *
Total Fat 0g 1%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 126mg 5%
Total Carbohydrate 4g 4%
Dietary Fiber 3g 12%
Sugars g
Protein 5g
Vitamin A 21% Vitamin C 27%
Calcium 5% Iron 11%
* based on a 2,000 calorie diet How is this calculated?

 

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