Jack's Gumbo - Ala Enola Prudhomme's Low-Cal Cajun Cooking Recipe
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Directions:
- Heat olive oil in skillet over high heat. Add okra and cook 10 min. or until no longer slimy (see NOTE below), stirring and scraping bottom constantly.
- Reduce heat to low and add onions and tomato sauce. Cook, stirring for 5 min. Stir in crushed garlic for the last minute or two. Remove from heat and set aside.
- In a 4-quart pan over high heat, add water, the okra mix, sausage, canned tomatoes, pepper - and salt to taste if desired. Cook, uncovered, 15 min, stirring occasionally. Add a Bay Leaf if desired. (NOTE): We were given a tip to soak the whole okra in vinegar for 1/2 hour and rinsing it off and cutting it into pieces. It keeps it from becoming slimy. It seems to work!)
- Spray inside of skillet with non-stick spray over high heat. Add chicken pieces and saute for 8 min. or until browned.
- At this point, add more water or chicken stock to desired consistency.
- Transfer chicken and pan juices to large pot and cook, covered for an additional 15 min, stirring occasionally.
- Add shrimp in the last 5 min.
- Serve over white or brown rice.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 3623.31 Kcal (15170 kJ) | ||
| Calories from fat | 1917.97 Kcal | ||
| % Daily Value* | |||
| Total Fat | 213.11g | 328% | |
|---|---|---|---|
| Cholesterol | 530.12mg | 177% | |
| Sodium | 12190.32mg | 508% | |
| Potassium | 5997.95mg | 128% | |
| Total Carbs | 290.84g | 97% | |
| Sugars | 59.21g | 237% | |
| Dietary Fiber | 35.96g | 144% | |
| Protein | 148.55g | 297% | |
| Vitamin C | 136.9mg | 228% | |
| Iron | 22.9mg | 127% | |
| Calcium | 758.7mg | 76% | |
| Amount Per 100 g | |||
| Calories | 134.5 Kcal (563 kJ) | ||
| Calories from fat | 71.19 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.91g | 328% | |
|---|---|---|---|
| Cholesterol | 19.68mg | 177% | |
| Sodium | 452.5mg | 508% | |
| Potassium | 222.64mg | 128% | |
| Total Carbs | 10.8g | 97% | |
| Sugars | 2.2g | 237% | |
| Dietary Fiber | 1.33g | 144% | |
| Protein | 5.51g | 297% | |
| Vitamin C | 5.1mg | 228% | |
| Iron | 0.8mg | 127% | |
| Calcium | 28.2mg | 76% | |
* 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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