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
Blue Bayou Gumbo
Submitted by: WITHERWINGS425Introduction
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.
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.
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