Gumbo
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1 cup quick cooking brown rice
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2 tablespoons all-purpose flour
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1 tablespoon extra virgin olive oil
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1 medium onion, chopped
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1 medium bell pepper, chopped
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1-1/2 cups sliced okra
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1 cup chopped celery
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2 cloves garlic, minced
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1/2 teaspoon dried thyme
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1/4 teaspoon black pepper
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2 to 4 drops hot sauce
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2 cups chopped cooked white meat chicken
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8-ounces reduced fat polska kielbasa sausage, cut into 1/2-inch pieces
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1 can tomatoes with green chilies
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1 (15 ounce) can fat-free, less-sodium chicken broth
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Cook rice according to package directions, omitting salt and fat.
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While rice cooks combine flour and oil in Dutch oven. Cook over medium-high heat 3 minutes.
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Add onion, bell pepper, okra, celery, garlic, thyme, black pepper and hot sauce. Cook 3 minutes stirring frequently.
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Stir in remaining ingredients. Cook 6 to 10 minutes or until heated through and vegetables are tender. Serve over rice.
Yields 4 servings.
| Nutrition Facts Servings per recipe: 4.5............. |
| Amount Per Serving |
| Calories 481.......................... Calories from fat 117 |
|
............................................................
% Daily Value Total Fat 13g 19% Saturated Fat 3g 17% Cholesterol 65mg.....3 22% Sodium 1305mg ........ 54% Carbohydrate 57g............ 19% ............Dietary Fiber 4g........ 13 16% Protein 36g..........Vi 73% Vitamin A: 17%..... Vitamin C: 72% Folacin: 31% Calcium: 12%......... Iron: 36% Potassium: 21% |
Source: Modified from original source: Cooking Light at http://food.cookinglight.com/cooking/recipefinder
Provided by:
Barbara Brown
Food Specialist
OSU Cooperative Extension Service
Stillwater, Oklahoma 74078-6141
bbrown@okstate.edu