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Bf Gumbo Recipe

Looking for an easy BF Gumbo recipe? Learn how to make BF Gumbo using healthy ingredients.


Submitted by tewalker

Makes 8 servings



Chicken and turkey sausage gumbo. Be sure to sprinkle each serving with filé if you can find it for extra goodness. Recipe also needs a bay leaf but I couldn't seem to get the software to accept it as an ingredient.

Recipe Ingredients for BF Gumbo

2 tbsp olive oil
2 cups onion
4 stalks celery
1 red bell pepper
1 green bell pepper
4 cloves garlic
3 tbsp flour
1 tbsp Cajun Seasoning
1 tsp thyme
1 cup beer
4 cups Fat Free Chicken Broth
2 cups chicken
2 links turkey Italian sausage
3 cups chopped okra
1 cup corn kernels
1 tbsp Worcestershire

Recipe Directions for BF Gumbo

  1. Heat oil in large pot. Add sausage (removed from casing and crumbled). Cook over medium heat about 3 minutes; add onion, peppers, and celery, chopped; and minced garlic. Cook another 5 minutes. Add flour, 1 bay leaf, thyme, and Cajun seasoning, cook until browned.

  2. Add beer and broth. Bring to a boil; reduce to simmer.

  3. Add chicken, corn and okra. Stir in Worcestershire sauce. Taste; if not hot enough add Tabasco or more Cajun seasoning. Simmer until done, about 20 minutes.

  4. Just before serving, add a tablespoon of filé; or if you're going to freeze or refrigerate some for later, add a pinch to each bowl at serving time. Do not cook filé; it becomes bitter.

Categories

Main Dish, Soup, American-Southern, Boil, Simmer, Slow Cook

Nutrition Facts
Serving Size 347.0g
Amount Per Serving
Calories
225
Calories from Fat
73
% Daily Value*
Total Fat
8.1g
12%
Saturated Fat
1.8g
9%
Trans Fat
0.0g
Cholesterol
46mg
15%
Sodium
636mg
26%
Potassium
479mg
14%
Total Carbohydrates
16.3g
5%
Dietary Fiber
3.1g
12%
Sugars
4.5g
Protein
20.2g
Vitamin A 24% Vitamin C 84%
Calcium 7% Iron 11%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B-
  Good points
  • High in manganese
  • High in niacin
  • High in vitamin A
  • Very high in vitamin C
  •   Bad points
  • High in sodium
  • Contains alcohol
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