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Gumbo Recipe

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


Submitted by christyclay

Makes 12 servings



Lite gumbo made with abaked roux.

Recipe Ingredients for Gumbo

2/3 cup flour
3 onions
4 cloves garlic
2 bell peppers
2 stalks of celery
10 cups of water
14 1/2 oz of stewed tomatoes
3 lbs of skinless boneless chicken
1/2 tsp. dried thyme
1/4 tsp. red pepper
1 lbs. turkey
6 green onions

Recipe Directions for Gumbo

  1. Place flour on a baking sheet and bake at 400 degrees for 20 to 30 minutes stiring every 7 minutes. Flour should be very brown.

  2. Coat a large pot with spray oil and sauté chopped vegetables until tender.

  3. Add browned flour and stir constantly.

  4. Gradually add water, tomatoes, and chicken.

  5. Bring to a boil, lower heat and simmer for one hour.

  6. Add sliced sausage and cook for 20 minutes.

  7. Add green onions for the last ten minutes.

  8. Serve over rice.

Categories

Chicken, Soup

Nutrition Facts
Serving Size 448.7g
Amount Per Serving
Calories
249
Calories from Fat
32
% Daily Value*
Total Fat
3.6g
6%
Saturated Fat
1.1g
5%
Trans Fat
0.0g
Cholesterol
100mg
33%
Sodium
95mg
4%
Potassium
318mg
9%
Total Carbohydrates
11.4g
4%
Dietary Fiber
1.7g
7%
Sugars
3.1g
Protein
40.1g
Vitamin A 20% Vitamin C 56%
Calcium 4% Iron 8%
* 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
A-
  Good points
  • Low in saturated fat
  • Low in sodium
  • High in selenium
  • Very high in vitamin C
  •   Bad points
  • High in cholesterol
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