Recipe: Nutrition
High-Fiber
Low-Sugar
Nut-free
Directions
Prep Time
20 minutes
Cook Time
1 hour 20 minutes*
Ready in
1 hour 40 minutes*
- Add sausage, onion, bell pepper and celery to Dutch oven; cook and stir until vegetables are tender. Stir in okra, seafood seasoning, tomatoes, reserved chicken and 12 cups water. Bring to boiling; reduce heat. Cover and simmer 45 minutes or until thickened and chicken is no longer pink (165°F).
- Remove chicken from Dutch oven. Cut up chicken; discard bones. Return chicken to Dutch oven. Simmer, uncovered, 5 to 10 minutes more or until gumbo is heated through. Season with salt and pepper to taste.
- In a large Dutch oven heat 2 tablespoons oil over medium-high heat. Season chicken with salt and pepper to taste. Working in batches, add chicken to Dutch oven; cook until browned on both sides. Remove and set aside chicken, reserving drippings in Dutch oven.
- Meanwhile, prepare rice according to package directions. Keep covered; set aside. Serve gumbo over rice.
- For the roux, add remaining oil to Dutch oven; reduce heat to medium-low. Gradually add flour; cook about 25 minutes or until roux is dark brown, stirring constantly. (Do not burn).
Nutritional Information
Serving Size
1
Per Serving
Calories 687, Calories Fat 283, Total Fat 31g, Saturated Fat 8g, Cholesterol 100mg, Sodium 1047mg, Carbohydrate 64g, Protein 33g
Serving Size | 1 |
Calories | 687 |
Calories Fat | 283 |
Calories (fat) extra | 41 |
Total Fat | 31g |
Total Fat (extra) | 49 |
Saturated Fat | 8g |
Saturated Fat (extra) | 44 |
Trans Fat | 0g |
Cholesterol | 100mg |
Cholesterol (extra) | 34 |
Sodium | 1047mg |
Sodium (extra) | 44 |
Potassium | 471mg |
Carbohydrate | 64g |
Carbohydrate (extra) | 21 |
Fiber | 3g |
Fiber (extra) | 14 |
Sugars | 3g |
Protein | 33g |
Omega3 | 0g |
Vitamin A | 639IU |
Vitamin A (extra) | 13 |
Vitamin C | 26mg |
Vitamin C (extra) | 44 |
Iron | 2mg |
Iron (extra) | 15 |