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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 149.1
  • Total Fat: 5.9 g
  • Cholesterol: 13.3 mg
  • Sodium: 1,308.4 mg
  • Total Carbs: 13.9 g
  • Dietary Fiber: 1.9 g
  • Protein: 10.8 g

View full nutritional breakdown of Gorilla Soup calories by ingredient
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Gorilla Soup

Submitted by: BARBIEAINTHERE

Introduction

This is a very nutritious modified classic gumbo that omits the usual carbs from roux and fats from bacon. It has no seafood and keeps or freezes well. High in vitamins and minerals, it is complimented with cornbread. This is a very nutritious modified classic gumbo that omits the usual carbs from roux and fats from bacon. It has no seafood and keeps or freezes well. High in vitamins and minerals, it is complimented with cornbread.
Number of Servings: 8

Ingredients

    Ingredients:


    Chicken Broth, 32 fl oz
    Celery, raw, 1 cup, diced
    Green Peppers (bell peppers), 0.5 cup, chopped
    Yellow Peppers (bell peppers), 10 strips *Okra, frozen, cooked, 1 cup slices
    Onions, raw, .5 cup, chopped
    Chicken Breast, no skin, 1 unit (yield from 1 lb ready-to-cook
    *Sausage, Stop and Shop Hot Italian Sausage, 1 serving
    *White Rice, medium grain, 1 cup
    Canned Tomatoes, 2 cup
    file powder, 1 tbsp
    Hot Pepper Sauce, 3 tsp
    Salt, 1 tsp
    Pepper, black, .5 tsp
    Olive Oil, 1 tbsp


Directions

Chop green pepper, celery, yellow pepper and onion. Set aside.

Cook rice in water to make one cup or more. Set aside.

Cook chicken breast and hot Italian sausage link in microvave just until done (juice runds clear). Set aside.

Measure one cup of frozen okra slices. Set aside.

In a heavy soup kettle, melt olive oil, then add chopped veggies to pan. Stir to cook but do not brown. Add salt, pepper, and file powder to vegetables while they are cooking. Incorcorporate seasonings as you stir veggies.

When vegetables are limp, add chicken broth. Bring to simmer and cover pot.

Drain 16 ounce can of tomatoes, adding drained juice to soup. Cut tomatoes into bite-size chunks in a bowl so no juice is lost. Add to soup.

Chop chicken breast and sausage into dice (chicken) and thin coins (sausage).

Add pepper sauce, 1 cup of cooked rice, okra, and meat to simmering soup. Bring back to simmer and cook for 30 minutes. Adjust for seasoning (some like it HOT).

Serves 8. Suggest serving with corn bread. Very good reheated for lunches.

Nutrition information listed below:

Nutrition Facts
8 Servings
Amount Per Serving about 1 1/2 cups


Calories 148.8

Total Fat 5.9 g

Saturated Fat 1.6 g

Polyunsaturated Fat 0.5 g

Monounsaturated Fat 1.9 g

Cholesterol 13.3 mg

Sodium 1,306.5 mg

Potassium 500.5 mg

Total Carbohydrate 13.9 g

Dietary Fiber 1.9 g

Sugars 1.8 g

Protein 10.8 g


Vitamin A 5.3 %

Vitamin B-12 4.7 %

Vitamin B-6 10.5 %

Vitamin C 49.6 %

Vitamin D 0.0 %

Vitamin E 3.7 %

Calcium 6.3 %

Copper 11.4 %

Folate 16.6 %

Iron 10.9 %

Magnesium 7.7 %

Manganese 33.8 %

Niacin 25.1 %

Pantothenic Acid 4.3 %

Phosphorus 13.4 %

Riboflavin 8.3 %

Selenium 9.5 %

Thiamin 8.1 %

Zinc 4.7 %



Number of Servings: 8

Recipe submitted by SparkPeople user BARBIEAINTHERE.






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Member Ratings For This Recipe

  • file is not spicy, it is powdered sassafras leaves and used to flavor as well as thicken a dish. - 10/11/10

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  • my modifications for my fabulous soup (all my roommates smelled it and request some):

    -> didn't use file powder or tabasco, as I don't like spicy stuff
    -> used roasted red pepper (roasted it on my gas stove)
    -> used one small chicken breast
    -> used the whole link of sausage

    ended up great! - 11/12/08

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  • This sounds GREAT, but how much chicken is it really...one "unit" is 49 calories--probably one ounce.
    File powder Pronounced "FEE LAY" is found (in my store) with the spices. It is used in Louisiana cooking. There are a lot of ways to reduce the sodium - 11/5/08

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  • the sodium is way too high for one meal and what is file powder? - 11/5/08

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