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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

Nutrition Facts
Serving Size 1 Helping
Servings Per Recipe 8

Amount Per Serving
Calories 243
Calories from Fat 96

% Daily Values *

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%


Vitamin A
Vitamin C
Calcium
Iron
34%
86%
9%
15%

* Percent Daily Values are based on
a 2000 calorie diet

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