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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 250.4
  • Total Fat: 13.6 g
  • Cholesterol: 57.0 mg
  • Sodium: 870.1 mg
  • Total Carbs: 14.7 g
  • Dietary Fiber: 1.7 g
  • Protein: 16.9 g

View full nutritional breakdown of Melissa's Colorado Gumbo calories by ingredient
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Melissa's Colorado Gumbo

Submitted by: OIL_FIELD_WIFE

Introduction

I work with some people from the south and made them my gumbo. They said if they didn't know better they would think I was from the south!! What a compliment! I use a lowfat precooked sausage, but I could not find it in the ingredients or online so the numbers are a little off. I work with some people from the south and made them my gumbo. They said if they didn't know better they would think I was from the south!! What a compliment! I use a lowfat precooked sausage, but I could not find it in the ingredients or online so the numbers are a little off.
Number of Servings: 6

Ingredients

    1-2 Links Lowfat Precooked Smoked Sausage, Sliced into Bites
    3 cooked Chicken Breast no skin, Chopped
    20 Shrimp, raw devained, no tail
    1/2 package Okra, frozen, cooked
    1 Cup Bell Peppers Cut in Strips
    1 cup Onions, raw, chopped
    3 clovesGarlic, minced
    1/2 cup Wheat flour, all-purpose
    4 Tbsp Olive Oil,
    4 Cup Swanson Chicken Broth 99% Fat Free,
    2 Tbsp CooKing Sriracha Hot Chilli Sauce (more or less depending how hot you want it)
    Salt and Pepper to taste.

Directions

Heat oil in stockpot. Sautee onion, bell pepper and garlic until soft. Add flour, stirring constantly so not to burn. Stir around 10-15 min to make a dark roux.
Add broth, mix well to get rid of lumps. Add okra, hot sauce and shrimp. Bring to a boil. Boil 5 min or until shrimp is cooked. Add sausage and chicken. Simmer 20 more minutes. Season with salt and pepper to taste.
Serves 6-8. Serve over rice. Goes great with cornbread or rolls.

Number of Servings: 6

Recipe submitted by SparkPeople user OIL_FIELD_WIFE.





TAGS:  Poultry |

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