Directions:
- In a large pot, combine oil and flour. Cooking over medium heat, stir the mix constantly till the roux has browned to a caramel color. Add the onion, pepper, celery, and garlic and sauté for 3 minutes, stirring constantly – season with salt and pepper. Add broth, water, and bullion cube. Stir till the cube has dissolved. Add bay leaf, lemon pepper, cayenne, garlic powder, soy sauce, and diced tomato. Stir to combine, bring to a boil. Add the sausage, chicken, and okra. Simmer for an hour. Season with salt and pepper to taste.
- If you prefer a thicker gumbo, you can double the roux or add more okra.
- Serve over hot rice. Brown rice is healthier, white rice is tastier.
- Serves 4-6.
- If 6 servings, each serving has 310 calories. If 4 servings, each serving has 466 calories. (rice not included)
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 223.25 Kcal (935 kJ) | ||
| Calories from fat | 78.97 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.77g | 13% | |
|---|---|---|---|
| Cholesterol | 59.87mg | 20% | |
| Sodium | 1071.61mg | 45% | |
| Potassium | 611.05mg | 13% | |
| Total Carbs | 15.76g | 5% | |
| Sugars | 3.94g | 16% | |
| Dietary Fiber | 3.48g | 14% | |
| Protein | 21.57g | 43% | |
| Vitamin C | 40.6mg | 68% | |
| Vitamin A | 0.5mg | 17% | |
| Iron | 9.8mg | 55% | |
| Calcium | 107.6mg | 11% | |
| Amount Per 100 g | |||
| Calories | 58.13 Kcal (243 kJ) | ||
| Calories from fat | 20.56 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.28g | 13% | |
|---|---|---|---|
| Cholesterol | 15.59mg | 20% | |
| Sodium | 279.01mg | 45% | |
| Potassium | 159.1mg | 13% | |
| Total Carbs | 4.1g | 5% | |
| Sugars | 1.03g | 16% | |
| Dietary Fiber | 0.91g | 14% | |
| Protein | 5.62g | 43% | |
| Vitamin C | 10.6mg | 68% | |
| Vitamin A | 0.1mg | 17% | |
| Iron | 2.6mg | 55% | |
| Calcium | 28mg | 11% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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