Stir Fry Gumbo

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 161.0
  • Total Fat: 1.8 g
  • Cholesterol: 1.8 mg
  • Sodium: 2,029.8 mg
  • Total Carbs: 32.2 g
  • Dietary Fiber: 5.5 g
  • Protein: 7.1 g

View full nutritional breakdown of Stir Fry Gumbo calories by ingredient
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Filling healthy dinner or side item Filling healthy dinner or side item
Number of Servings: 4


    Parsley, dried, 1 tbsp
    Pepper, black, 1 tsp
    Salt, 1 tbsp
    Beef Mushroom Soup, 1 cup (8 fl oz)
    Yellow Sweet Corn, Frozen, 1 cup kernels
    Onions, dehydrated flakes, 1 tbsp
    Peas, frozen, 1 cup
    Zucchini, 2 cup, sliced
    Summer Squash, 2 cup, sliced
    Red Ripe Tomatoes, 0.50 cup, chopped or sliced
    Rice, Kraft Minute Whole Grain Brown Rice, 0.50 cup


Using a light cooking spray, combine all ingredients into a frying pan or wok. Cook slowly for about 10 minutes until all vegetables are tender and juicy. Add a little extra water if they start to stick to the pan. Let cool for five minutes and enjoy! Makes 4 heaping servings. Could be used as side item and it would serve 6 to 7.

Number of Servings: 4

Recipe submitted by SparkPeople user MISSYSISSA.

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