Okra Gumbo (For Those Who Don't Like Okra) Recipe

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Okra Gumbo (For Those Who Don't Like Okra)
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Ingredients
10
Count
Nutrition
332
Calories
Total time
100
Minutes
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Ingredients:

Directions:

  1. To shorten the cooking time of the okra, place it in a microwave safe bowl add two tbsp water, cover with plastic wrap, and cook 15 minutes. Stir, and cook an additional 5-10 minutes until the okra has changed color from bright green to a duller more olive color.
  2. Meanwhile, cook your chicken as desired, and chop into edible sized pieces. Dice the veggies. If you are using frozen veggies, microwave them a few minutes and drain off the excess liquid.
  3. Meanwhile, if time permits, slice the sausage and brown in a skillet over medium-high heat for about 5 minutes. (You can cook it in the pot you plan to make the gumbo in and set it aside if preferred.)
  4. In a large pot (preferably a cast iron dutch oven) brown the onions, bell peppers, and okra over medium high heat. The okra takes forever to cook, and requires constant stirring since it burns easily. It is done when the seeds begin to turn purple/brown - after about 25-30 minutes of cooking. If you didn't microwave it to begin with, you will need to cook it for about an hour. NOTE: I made this about 5 times before I realized that the okra must be cooked until the seeds are at least slightly brown. Otherwise, it will taste good but it won't get the right consistency.
  5. Add the chicken, sausage, tomatoes, broth/juice/bullion and water. I try to add about 1 1/2 times the amount of water as the amount of stuff already in the pot.
  6. Bring to a low simmer, simmer for an hour, stirring occasionally and adding water if needed. Add salt, pepper, and Tony's at the end of cooking. Serve over warm rice.
  7. I don't care for it, but my husband's cajun family serve potato salad as a side dish with their gumbo.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 331.91 Kcal (1390 kJ)
Calories from fat 228.75 Kcal
% Daily Value*
Total Fat 25.42g 39%
Cholesterol 92.52mg 31%
Sodium 1099.61mg 46%
Potassium 266.91mg 6%
Total Carbs 9.33g 3%
Sugars 4.3g 17%
Dietary Fiber 2.43g 10%
Protein 17.48g 35%
Vitamin C 23.8mg 40%
Vitamin A 0.3mg 10%
Iron 9.2mg 51%
Calcium 123.6mg 12%
Amount Per 100 g
Calories 149.34 Kcal (625 kJ)
Calories from fat 102.92 Kcal
% Daily Value*
Total Fat 11.44g 39%
Cholesterol 41.63mg 31%
Sodium 494.75mg 46%
Potassium 120.09mg 6%
Total Carbs 4.2g 3%
Sugars 1.93g 17%
Dietary Fiber 1.1g 10%
Protein 7.86g 35%
Vitamin C 10.7mg 40%
Vitamin A 0.1mg 10%
Iron 4.1mg 51%
Calcium 55.6mg 12%

* 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

  • 8.3
    Points
  • 9
    PointsPlus

Good Points

  • saturated fat free

Bad Points

  • High in Sodium

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