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Fowl Gumbo

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Recipe

 

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

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

Ingredients

Amount Measure Ingredient Features
1 large sweet red bell peppers
diced
* Camera
3 each scallions, spring or green onions
diced
Camera
3 each celery stalks
diced
Camera
1 large tomatoes, canned
Camera
1 can tomato paste
Camera
0.6 ml garlic salt
Camera
5 ml red pepper flakes
Camera
946 ml okra
cut up
* Camera
1 each chicken
* Camera
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 Arrow up button

Comments


 

 

Nutrition Facts

Serving Size 125g (4.4 oz)
Amount per Serving
Calories 507% 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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