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Nutritional Info
  • Servings Per Recipe: 10
  • Amount Per Serving
  • Calories: 172.1
  • Total Fat: 9.6 g
  • Cholesterol: 12.7 mg
  • Sodium: 982.7 mg
  • Total Carbs: 14.3 g
  • Dietary Fiber: 1.1 g
  • Protein: 7.2 g

View full nutritional breakdown of Blue Bayou Gumbo calories by ingredient
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Blue Bayou Gumbo

Submitted by: WITHERWINGS425

Introduction

Gumbo straight out of the Blue Bayou from disneyland just a few low calorie swaps and it's none to shaby! Gumbo straight out of the Blue Bayou from disneyland just a few low calorie swaps and it's none to shaby!
Number of Servings: 10

Ingredients

    1 c butter, Brummel and Brown
    1c flour
    11c chicken broth
    3/4c celery, diced
    3/4c onion, diced
    6oz chicken, diced
    1 link Johnsonville Smoked Turkey Sausage
    1c tomatoes, diced
    1/2c okra, cut
    3/8 tsp white pepper
    3/8 tsp cayenne pepper
    3/8 tsp gumbo file
    salt and pepper to taste

Directions

Makes approx 10 - 1 3/4 cup servings

Note: Can substitute meat with seafood or steak; calorie content will change.

Melt butter in large sauce pan; add flour to make a roux (mix of butter and flour.) Cook for 15 minutes (needs to be dark in color.) Add celery and onion; cook for 5 minutes. Add stock (can be made with a mix of water and chicken base), making sure roux is dissolved completely. Simmer for 10 minutes, add remaining ingredients, and return to a simmer. Adjust salt to taste. (Note: if using seafood, add seafood at the last minute; make sure seafood is cooked before removing from pot.)

serve over rice I like Zatarain's Jambalaya mix.

Rice is NOT included in nutrition info.

Number of Servings: 10

Recipe submitted by SparkPeople user WITHERWINGS425.





TAGS:  Poultry |

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Member Ratings For This Recipe

  • The Protein portions were lacking seemed like when serving there was very little chicken/sausage/okra compared to the 11 cups of broth, the ingredients were scarce. The flavor however was really good.. if i made this again i would 2x or 3x the protein/okra. - 3/17/13

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