Okra Gumbo (chitwood)
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats, Grains | American | Healthwise, Soup | 10 | Servings |
INGREDIENTS
| 2 | c | Diced lean ham, or pork |
| tenderloin | ||
| 3 | qt | Water, or broth Divided |
| use | ||
| 2 | Onions, chopped | |
| 2 | lb | Cut okra |
| 1 | Bell pepper | |
| 58 | oz | Chopped tomatoes |
| 1 | c | Corn kernels |
| 1 | c | Lima beans |
| 2 | Bay leaves | |
| Pepper |
INSTRUCTIONS
Author's note: "This dish was derived from a much richer recipe found in Gourmet magazine," Chitwood says. "It makes a spectacular presentation. It's a great dish for a supper club or other event - well worth the effort." TOMATOES, recipe ready: 2 cans (1 pound, 13-ounces each); or about 7 1/4 cups. LIMA, CORN, OKRA: Fresh or frozen. Cook meat in half of water slowly for 40 minutes. Add vegetables, bay leaves and pepper to taste. Add rest of water. Let cook another 1 to 2 hours. Variation: Saute onion and bell pepper in 1 tablespoon oil (canola or olive) for about 10 minutes. Add all other ingredients and cook for 1 to 2 hours. Nutrition information per 11/2-cup serving: 208 calories, 35 grams carbohydrate, 2 grams fat, 15 grams protein. Exchanges per 1/2-cup serving: 2 starches/breads, 1 vegetable, 1 very lean protein. Chitwood's Southern-Style Diabetic Cooking will be in local stores during the first week in December, 1996. To order the book by phone, call 1-800-ADA-ORDER (1-800-232-6733). American Diabetes Association, publisher. ~ --[Book Review: Wednesday, November 6, 1996 By ANN BURGER c/o www.charleston.net/entertain/food.html Posted Path McRecipe 07 No 96]-- Recipe By : Marti Chitwood (1996) Southern-Style Diabetic Cooking Posted to MC-Recipe Digest V1 #284 Date: Thu, 07 Nov 1996 12:13:05 -0800 From: Hanneman <phannema@wizard.ucr.edu>
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Nutrition (calculated from recipe ingredients)
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Calories: 225
Calories From Fat: 47
Total Fat: 5.1g
Cholesterol: 29.7mg
Sodium: 1782.9mg
Potassium: 1041.9mg
Carbohydrates: 23g
Fiber: 5.7g
Sugar: 9.7g
Protein: 22.1g