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Chicken Gumbo Recipe
|Unsalted margarine||1 Tablespoon|
|Yellow onion||1 Large, chopped|
|Garlic||1 Clove (5 gm), minced|
|Sweet green pepper||1⁄2 Small, cored, seeded, and chopped|
|Stalk celery||1 Medium, chopped|
|Low sodium crushed tomatoes||1 Can (10 oz) (With Their Juice)|
|Low sodium chicken broth||1 Cup (16 tbs)|
|Hot pepper sauce||1⁄4 Teaspoon|
|Sliced okra/1 package frozen sliced okra||2 Cup (32 tbs)|
|Cooked and cubed chicken/Turkey meat||1 1⁄2 Cup (24 tbs)|
|Lemon juice||1⁄2 Teaspoon|
Serving size: Complete recipe
Calories 1132 Calories from Fat 227
% Daily Value*
Total Fat 25 g39.2%
Saturated Fat 5.7 g28.5%
Trans Fat 0 g
Cholesterol 252 mg
Sodium 516.9 mg21.5%
Total Carbohydrates 126 g42.1%
Dietary Fiber 25.4 g101.7%
Sugars 26.2 g
Protein 105 g209.1%
Vitamin A 118.9% Vitamin C 295.9%
Calcium 34.9% Iron 73.4%
*Based on a 2000 Calorie diet
Add the onion, garlic, green pepper, and celery, and cook, uncovered, for 5 minutes or until the vegetables are soft.
Blend in the flour and cook, stirring, for 3 minutes.
Slowly stir in the tomatoes and chicken broth, then add the red pepper sauce.
Cook, stirring constantly, until the mixture thickens and comes to a boil 3 to 5 minutes.
Add the okra, return to a boil, cover, and cook 6 to 8 minutes more.
Add the chicken, reduce the heat to low, and bring just to serving temperature, stirring occasionally about 4 minutes.
Stir in the lemon juice.