Half-Hour Chicken Gumbo Recipe

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Ingredients:

Serving

3 tbsp vegetable oil , such as safflower
1/3 cup all-purpose flour
2 red bell peppers, chopped ( ribs and seeds removed)
1 medium onion, chopped
4 garlic cloves, chopped
1 tsp dried oregano
coarse salt
pepper
1 (10 oz) package frozen cut okra
8 oz smoked andouille sausages , halved lengthwise and sliced 1 inch thick ( precooked)
1 (2 1/2 lb) rotisserie-cooked chicken, skin and bones removed , meat shredded (about 4 cups)

Directions:

In a 5-quart Dutch oven or heavy-bottomed pot, heat oil over medium. Add flour, and cook, whisking constantly, until pale golden, 5 to 7 minutes.
Stir in bell peppers, onion, garlic, and oregano; season with salt and pepper. Cook, stirring occasionally, until vegetables are crisp-tender, 10 to 12 minutes.
Add 4 cups water; stir in okra and sausage. Bring to a boil. Stir in shredded chicken, and warm through, 1 to 2 minutes. Season with salt and pepper; if desired, serve with cornbread.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	733.19 Kcal (3070 kJ)
Calories from fat	547.18 Kcal
		% Daily Value*
Total Fat	60.8g	94%
Cholesterol	177.44mg	59%
Sodium	719.78mg	30%
Potassium	399.27mg	8%
Total Carbs	16.63g	6%
Sugars	5.27g	21%
Dietary Fiber	1.91g	8%
Protein	28.3g	57%
Vitamin C	65.2mg	109%
Vitamin A	1.5mg	49%
Iron	27.2mg	151%
Calcium	73mg	7%

Amount Per 100 g
Calories	242.44 Kcal (1015 kJ)
Calories from fat	180.93 Kcal
		% Daily Value*
Total Fat	20.1g	94%
Cholesterol	58.67mg	59%
Sodium	238mg	30%
Potassium	132.02mg	8%
Total Carbs	5.5g	6%
Sugars	1.74g	21%
Dietary Fiber	0.63g	8%
Protein	9.36g	57%
Vitamin C	21.6mg	109%
Vitamin A	0.5mg	49%
Iron	9mg	151%
Calcium	24.2mg	7%

* 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

Weightwatchers Points

19.3

Points
20

PointsPlus

Good Points

saturated fat free

Bad Points

High in Sodium

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