For this revamped, lower-fat creole gumbo recipe, the flour is browned in a dutch oven without butter or oil. To keep the fat further in check, we opt for smoked turkey sausage.
12 ounce Skinless, boneless chicken breast halves, cut into cubes
1 Large red or green sweet pepper, seeded and coarsely chopped
1 Large onion, coarsely chopped
1 cup Water
1 stalk Celery, Sliced
4 Cloves Garlic, Minced
1 teaspoon Salt free cajun seasoning
14.8 ounce 1 pouch cooked brown rice
10 ounce 1 package frozen cut okra
8 ounce Smoked turkey sausage, sliced
Nutrition value
304
calories per serving
8 g Fat15 g Protein43 g Carbs3 g FiberOther
Current Totals
8 g Fat
15 g Protein
43 g Carbs
3 g Fiber
MacroNutrients
Carbs
43 g
Protein
15 g
Fiber
3 g
Fats
Fat
8 g
Vitamins & Minerals
Calcium
30 mg
Iron
4 mg
Vitamin A
161 mcg
Vitamin B1
0 mg
Vitamin B2
0 mg
Vitamin B3
4 mg
Vitamin B6
0 mg
Vitamin B9
17 mcg
Vitamin B12
0 mcg
Vitamin C
6 mg
Vitamin E
0 mg
Copper
0 mcg
Magnesium
61 mg
Manganese
1 mg
Phosphorus
165 mg
Selenium
9 mcg
Zinc
1 mg
Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment
