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Nutrition Facts

  Servings Per Recipe: 4
  Serving Size: 1 serving

Amount Per Serving
  Calories 382.5
  Total Fat 5.9 g
      Saturated Fat 2.1 g
      Polyunsaturated Fat 0.6 g
      Monounsaturated Fat 0.4 g
  Cholesterol 179.4 mg
  Sodium 1,256.2 mg
  Potassium 512.5 mg
  Total Carbohydrate 42.9 g
      Dietary Fiber 5.7 g
      Sugars 8.4 g
  Protein 37.8 g
  Vitamin A 7.9 %
  Vitamin B-12 14.4 %
  Vitamin B-6 18.7 %
  Vitamin C 33.9 %
  Vitamin D 0.0 %
  Vitamin E 2.6 %
  Calcium 7.3 %
  Copper 11.4 %
  Folate 4.5 %
  Iron 18.9 %
  Magnesium 17.9 %
  Manganese 60.0 %
  Niacin 15.2 %
  Pantothenic Acid     6.6 %
  Phosphorus     18.1 %
  Riboflavin 3.2 %
  Selenium 34.5 %
  Thiamin 10.6 %
  Zinc 11.2 %


*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.


Calories in Easy Gumbo

View the full Easy Gumbo Recipe & Instructions
Submitted by: LYRICK24

Calories per Ingredient

Here are the foods from our food nutrition database that were used for the nutrition calculations of this recipe.

Calories per serving of Easy Gumbo

109 calories of Brown Rice, medium grain, (0.50 cup)

80 calories of Healthy Choice Low Fat Smoked Sausage, (2 oz)

73 calories of Tyson Diced Chicken Breast, (2 oz)

56 calories of Shrimp, cooked, (2 oz)

25 calories of Del Monte Diced Tomatoes, No Salt Added, (0.50 cup)

8 calories of Onions, raw, (0.13 cup, chopped)

7 calories of Garlic powder, (0.25 tbsp)

7 calories of Campbell's low sodium chicken broth, (0.50 cup)

5 calories of Green Peppers (bell peppers), (0.13 cup, chopped)

4 calories of Celery, cooked, (0.13 cup, diced)

1 calories of Pepper, red or cayenne, (0.13 tsp)


Nutrition & Calorie Comments  

Looks interesting but with all that sodium, seems like instant high-blood pressure! Submitted by:
RDANEEL

(7/15/08)
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Whether it's gumbo or soup, this sounds delicious! I will make sure to try this one. Spark people are creative so we can modify if you want to lower the calories etc.
Submitted by:
KADILL4

(3/28/08)
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this isn't a gumbo....you have to make a roux!
secondly...you would almost never put seafood in the same gumbo as chicken and sausage. You can make real "gumbo" healthy...but this is more like a heavily protein dense soup! I would have used water instead of chicken broth...if you have the roux
Submitted by:
SPARKTO125

(3/11/08)
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Note for Thimbles (3/4/08)
I have a good recipe to use Okra:

"Corn and Okra Soup"
1 can (14 1/2 ounces) Okra, drained
1 can (8 ounces) whole-kernel corn, drained
2 cups chicken broth
1/2 cuo diced cooked chicken
1 stalk celery, thinly sliced
1 small onion, diced
1 cup milk
Salt & pepper
Submitted by:
JPATRICE1

(3/6/08)
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Wow people! Its ok if it has a slightly high fat content! Just make sure you have small portion! Submitted by:
NIJM08

(3/5/08)
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I used MUCH less sausage and added a pack of frozen okra. This reduces the cholest/fat content and still gives the flavor. Its tasty! Submitted by:
EMAGINDAT

(3/4/08)
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if you leave out the shrimp it lowers the cholesterol and by using fat free reduced sodium broth or veggie broth it lowers sodium content and fat content. Can replace sausage with firm fish or smoked tofu if want to again lower fat and sodium... Submitted by:
CARLYOUTDOORS

(3/4/08)
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Will try this ! Be creative people! If the fat or salt are to high, then use substitutes, for pity sake! Sounds delicious! Submitted by:
SCARLETT604

(3/4/08)
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Many of us in the south make gumbo w/o okra. The secret of a good gumbo is a smoky roux, the flour and fat paste browned slowly over low heat. It can be done with olive oil and whole grain flour. I also use thyme and "shrimp boil"; & yes, we do use sausage and shrimp in the same pot! Pour over rice. Submitted by:
OUTOFIDEAS

(3/4/08)
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Wow! This recipe is probably very tasty, BUT..have a look at the cholesterol and sodium content ! This is NOT healthy eating, so I'll pass. Submitted by:
JAY_DEE

(3/4/08)
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Too much calories and too fat for me. I'm traing to lose weight not gain. Submitted by:
CKUNA1984

(3/4/08)
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I changed the chicken broth to the fat free kind to lower the calories and fat. Cal are now 303.5, and fat is 2.6g and fiber 4.8. Went from 7 pts to 5 pts per serving! Submitted by:
NAVYGIRL_MOM

(3/4/08)
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