Crescent City Gumbo Recipe

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Ingredients

Count

Nutrition

593

Calories

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Ingredients:

Serving

cooking spray
3 tbsp canola oil, divided
1/2 lb skinless, boneless chicken thighs , cut into bite-sized pieces
1 lb low-fat smoked sausage (such as healthy choice) or turkey kielbasa, cut into 1/2-inch-thick rounds
2 cups chopped onion
1 cup chopped green bell pepper
1/2 cup chopped celery
1 tbsp minced fresh garlic
1 tsp chopped fresh thyme
1/2 tsp ground red pepper
1/3 cup all-purpose flour
5 cups fat-free , less-sodium chicken broth
1 (14.5-oz) can no salt-added diced tomatoes, undrained
3 cups (1-inch) slices fresh okra
2 bay leaves
1/4 cup chopped fresh flat-leaf parsley
1 lb medium shrimp, peeled and deveined
2 2/3 cups hot cooked long-grain rice

Directions:

Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray. Add 1 teaspoon oil, chicken, and sausage; sauté for 3 minutes or until browned. Remove from pan (leave drippings in pan). Add onion, bell pepper, and celery to pan; sauté 4 minutes. Add garlic, thyme, and red pepper; sauté 4 minutes or until onion is tender and garlic is fragrant. Remove from pan.
Add remaining oil to pan. Add flour to pan, stirring constantly with a whisk. Cook 10 minutes or until roux is light brown, stirring constantly with a whisk. Gradually add broth, stirring constantly with a whisk. Add chicken and sausage, onion mixture, tomatoes, okra, and bay leaves; bring to a boil. Cover, reduce heat, and simmer 45 minutes, stirring occasionally.
Stir in parsley and shrimp; cook 5 minutes or until shrimp are done. Discard bay leaves. Serve over rice.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	593.1 Kcal (2483 kJ)
Calories from fat	278.24 Kcal
		% Daily Value*
Total Fat	30.92g	48%
Cholesterol	74.51mg	25%
Sodium	1433.32mg	60%
Potassium	708.62mg	15%
Total Carbs	50.79g	17%
Sugars	5.77g	23%
Dietary Fiber	4.09g	16%
Protein	30.09g	60%
Vitamin C	34.4mg	57%
Vitamin A	0.6mg	20%
Iron	15.1mg	84%
Calcium	162.8mg	16%

Amount Per 100 g
Calories	130.55 Kcal (547 kJ)
Calories from fat	61.24 Kcal
		% Daily Value*
Total Fat	6.8g	48%
Cholesterol	16.4mg	25%
Sodium	315.49mg	60%
Potassium	155.98mg	15%
Total Carbs	11.18g	17%
Sugars	1.27g	23%
Dietary Fiber	0.9g	16%
Protein	6.62g	60%
Vitamin C	7.6mg	57%
Vitamin A	0.1mg	20%
Iron	3.3mg	84%
Calcium	35.8mg	16%

* 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.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

< 200 kcals

Weightwatchers Points

13.6

Points
16

PointsPlus

Good Points

saturated fat free,
low cholesterol

Bad Points

High in Sodium

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