Showing You How To Give Up Sodium Without Giving Up Your Life
Chicken Shrimp Gumbo
A traditional style gumbo with great flavor and good nutritional grades.
1 sm Whole Chicken
2 T Garlic
1/4 c Olive Oil
1 c Red Bell Peppers
1 c Onion,Chopped
1/3 c Flour
2 c No Salt Added Tomatoes
1 Frozen Okra
1 lb Shrimp
1/4 t Tabasco
1 T File Powder
Cook chicken with 5 cups water & garlic until tender. cut chicken into pieces. Skim fat off broth. Brown the red pepper &onions in the olive oil ...Add flour & brown....you are making a roux Gradually stir in broth. Add tomatoes, cover & simmer for 30 min.Add chicken and okra ... simmer for a few min.... finally add shrimp. Cook till shrimp are pink... .3 or 4 min.. Season with pepper & hot pepper sauce...add gumbo file powder & stir till blended. (has a tendency to lump).
Yield: 8 Servings
Sodium Category: LowSodium
Diabetic Exchanges
Starch
Fruit
Milk
Other Carbohydrates
Vegetable
Lean Meat
Very Lean Meat
Fat
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Nutrition Facts
Serving Size 1 Helping Servings Per Recipe 8 Amount Per Serving |
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| Calories | 243 |
| Calories from Fat | 96 |
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| % Daily Values * | |
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Total Fat 11 gr Saturated Fat 2 gr Polyunsaturated Fat 2 gr Monounsaturated Fat 6 gr Cholesterol 117 mg Sodium 123 mg Potassium 480 mg Carbohydrates 13 gr Dietary Fiber 2.3gr Protein 24 gr |
16% 9% 39% 5% 12% 4% 9% |
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Vitamin A Vitamin C Calcium Iron |
34% 86% 9% 15% |
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* Percent Daily Values are based on a 2000 calorie diet |
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