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Southern Gumbo
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Authored By: Polly Pitchford, Full Spectrum Health™
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Serve with cole slaw and whole grain sourdough bread.
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Diet Type: Low Fat
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Ingredients:
1 tablespoon olive oil2 large tomatoes, chopped1 green bell pepper, chopped2 bay leaves1/4 teaspoon black pepper1 teaspoon file powder1/2 pound white fish, cut into 13 cups water1 large onion, chopped1/2 pound Okra, sliced (fresh or frozen)1/2 teaspoon celery seed1/4 teaspoon salt1/4 teaspoon Cayenne1/2 pound shrimp, peeled
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Serves: 6
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Cooking Time: 30 minutes - one hour |
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| Instructions: |
| Heat oil in a large soup pot. Saute onion until transparent, about 5 minutes.
Add remaining ingredients, except file powder and seafood, and bring to a boil.
Reduce heat and simmer at least 30 minutes, until slightly thickened.
Add seafood and file powder and simmer 5 minutes or until seafood is cooked throughout. |
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Nutrition Facts
Serving Size: 1
Servings per Recipe: 6
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| Amount Per Serving |
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Calories 143
Calories from Fat 47
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% Daily Value*
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| | Total Fat 5g | 8% | | | Saturated Fat 1g | 4% | | | Mono Fat 2g | | | | Cholesterol 90mg | 30% | | | Sodium 206mg | 9% | | | Total Carbs 9g | 3% | | | Dietary Fiber 2g | 10% | | | Protein 16g | | | | Iron | 14% | | | Calcium | 7% | | | Vitamin C | 41% | | | Vitamin E | 6% | | | Vitamin A | 8% | | | Vitamin B-12 | 15% | | | Vitamin B-6 | 15% | | | Pantothenic acid | 7% | | | Niacin | 14% | | | Riboflavin | 6% | | | Thiamin | 13% | | | Folate | 20% | | | Selenium | 35% | | | Manganese | 25% | | | Copper | 10% | | | Zinc | 9% | | | Potassium | 13% | | | Phosphorus | 19% | | | Magnesium | 13% |
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* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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