From EatingWell: January/February 1997
Lean chicken breast and a small amount of spicy andouille sausage along with okra and plenty of other vegetables are at the heart of this version of gumbo, the Cajun stew traditionally served on Good Friday. With significantly less fat and sodium plus loads of vegetables, you can feel good about eating this gumbo any day of the year.
Makes: 6 servings, generous 1 cup each
Active Time:
Total Time:
Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High potassium |
View Our Nutrition Guidelines »Per serving: 284 calories; 7 g fat ( 2 g sat , 2 g mono ); 49 mg cholesterol; 34 g carbohydrates; 22 g protein; 6 g fiber; 337 mg sodium; 374 mg potassium.
Nutrition Bonus: Vitamin C (67% daily value), Selenium (30% dv), Folate & Magnesium (21% dv).
Carbohydrate Servings: 2 1/2
Exchanges: 1 1/2 starch, 1 1/2 vegetable, 2 lean meat