Gorilla SoupSubmitted by: BARBIEAINTHERE
IntroductionThis 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.
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
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:
Amount Per Serving about 1 1/2 cups
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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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