Barb's Gumbo

  • prep: 0 hr
  • cook: 0 hr
  • total: 0 hr
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  • servings:
  • Ingredients

    • 1/3 cup flour
    • 1/4 cup canola oil
    • 1/3 cup celery, chopped
    • 1/3 cup bell pepper, chopped
    • 1/2 cup yellow onion, chopped
    • 3 cloves garlic, chopped fine
    • 1 (16 ounce) can chopped tomatoes
    • 3 cups chicken broth
    • 1/2 teaspoon thyme
    • 1/2 teaspoon basil
    • 2 bay leaves
    • 2 tablespoons Worcestershire sauce
    • 1/2-1 teaspoon hot pepper sauce (Tabasco or cayenne pepper or to your taste.)
    • 1/2 teaspoon salt
    • 1/2 cup frozen corn
    • 1/4-1/2 teaspoon cumin
    • 1/2 teaspoon black pepper
    • 2 cups okra, sliced (fresh or frozen)
    • 1/2-1 lb shrimp, cleaned & shells off
    • Cauliflower rice

    Instructions

    Click Here For Step-By-Step Instructions

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 235 % Daily Value *
    • Total Fat: 2 g 3.78%
    • Saturated Fat: 0 g 1.41%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 425 mg 17.71%
    • Calcium: 141 mg 14.12%
    • Potassium: 2070 mg 59.15%
    • Magnesium: 0 mg 0%
    • Iron: 4 mg 20.75%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 48 g %
    • Dietary Fiber: 12 g 46.9%
    • Sugar: 23 g
    • Protein: 10 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 129.74%
    • Vitamin C 206.9%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat0
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch1
    • Exchange - Vegetables7
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total1 oz-eq
    • MyPlate - Vegetable Total5 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

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