Low Fat Chicken and Shrimp Gumbo Recipe

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Low Fat Chicken and Shrimp Gumbo
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Ingredients
25
Count
Nutrition
582
Calories
Total time
45
Minutes
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Ingredients:

Directions:

  1. Combine the the first 11 ingredients in a small bowl.
  2. Sprinkle the diced chicken with 1 tablespoon of the seasoning mix, and.
  3. Sprinkle the shrimp with another 1 tablespoon of the seasoning mix.
  4. Preheat a heavy 5-quart pot over high heat to 350°,about 4 minutes.
  5. Add 3 cups of the mustard greens, 2 cups of the onions, all of the bell.
  6. Peppers and the celery, 1 cup of the okra, and the bay leaves. Cook,.
  7. Stirring occasionally to check for sticking, about 8 minutes.
  8. Add the apple juice and remaining seasoning mix, stir, and cook until.
  9. Most of the liquid is absorbed, about 6 to 8 minutes. Add the seasoned.
  10. Chicken, cover the pot, and cook 2 minutes. Add the browned flour and stir.
  11. Until it is completely absorbed and a paste forms. Cover and cook 1 minute.
  12. Add both the stocks, stir well, cover, and bring to a boil, and cook 3.
  13. Minutes. Add the collard greens, the remaining mustard greens, onions, and.
  14. Okra, and mix thoroughly. Cover the pot and bring to a boil, about 5.
  15. Minutes. Add the seasoned shrimp, stir, bring to a boil, and cook until.
  16. Shrimp turn pink and plump, about 3 to 4 minutes. Serve over rice.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 582.08 Kcal (2437 kJ)
Calories from fat 203.82 Kcal
% Daily Value*
Total Fat 22.65g 35%
Cholesterol 53.05mg 18%
Sodium 2519.61mg 105%
Potassium 918.12mg 20%
Total Carbs 71.45g 24%
Sugars 10.92g 44%
Dietary Fiber 10.05g 40%
Protein 25.42g 51%
Vitamin C 71.5mg 119%
Vitamin A 1.1mg 36%
Iron 22.7mg 126%
Calcium 176.9mg 18%
Amount Per 100 g
Calories 91.73 Kcal (384 kJ)
Calories from fat 32.12 Kcal
% Daily Value*
Total Fat 3.57g 35%
Cholesterol 8.36mg 18%
Sodium 397.07mg 105%
Potassium 144.69mg 20%
Total Carbs 11.26g 24%
Sugars 1.72g 44%
Dietary Fiber 1.58g 40%
Protein 4.01g 51%
Vitamin C 11.3mg 119%
Vitamin A 0.2mg 36%
Iron 3.6mg 126%
Calcium 27.9mg 18%

* 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

  • 12.7
    Points
  • 15
    PointsPlus

Good Points

  • saturated fat free,
  • low cholesterol

Bad Points

  • High in Sodium

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