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Chicken Gumbo Luisiana Style

 
One serving costs about $1.18

$1.18 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

6 dairy-free,dairy free soup cajun,creol
spoonacular Score:24%

Spoonacular Score: 24%

 

The recipe Chicken Gumbo Luisiana Style could satisfy your Creole craving in about 45 minutes. This recipe makes 6 servings with 174 calories, 5g of protein, and 13g of fat each. For $1.18 per serving, this recipe covers 9% of your daily requirements of vitamins and minerals. This recipe from Foodista has 1 fans. It is a good option if you're following a dairy free diet. Head to the store and pick up okra, vegetable oil, pepper, and a few other things to make it today. It works well as a budget friendly soup. All things considered, we decided this recipe deserves a spoonacular score of 29%. This score is not so super. Try Gumbo Style Chicken Creole, Home-Style Gumbo, and Louisiana Style Gumbo for similar recipes.

Gumbo works really well with Albarino, rosé Wine, and Sauvignon Blanc. These low-tannin, lower alcohol wines will complement the heat in spicy cajun dishes, instead of making your mouth burn more. You could try Salneval Albarino. Reviewers quite like it with a 4.2 out of 5 star rating and a price of about 9 dollars per bottle.

Salneval Albarino

Light straw in color, the nose of this Albariño is seductive with honey, pear and tropical fruit and a slight mineral component. It is racy andzesty with citrus and floral flavors in the mouth, yet is round and soft at the same time.It matches perfectly with fresh seafood and shellfish; is an ideal accompaniment to salty, spicy Asian cuisine; and is also great on its own as a cocktail wine. Truly adventurous food lovers will amaze and inspire their friends by serving it with the unlikely, but fantastic pairing of traditional barbequed ribs with a sweet, slightly spicy tomato based sauce.

» Get this wine on Wine.com

Ingredients

Servings:
1
1  andouille sausage
andouille sausage
1
1  bay leaf
bay leaf
0.5 tsps
0.5 tsps black pepper
black pepper
0.5 cups
0.5 cups celery
celery
5 cups
5 cups chicken broth
chicken broth
0.25 cups
0.25 cups flour
flour
2 cloves
2 cloves garlic
garlic
0.5 cups
0.5 cups green pepper
green pepper
1 cup
1 cup okra
okra
1 cup
1 cup onions
onions
2
2  scallions
scallions
0.5 tsps
0.5 tsps thyme
thyme
1 cup
1 cup tomatoes
tomatoes
4 Tbsps
4 Tbsps vegetable oil
vegetable oil
1  andouille sausage
1
andouille sausage
1  bay leaf
1
bay leaf
0.5 tsps black pepper
0.5 tsps
black pepper
0.5 cups celery
0.5 cups
celery
5 cups chicken broth
5 cups
chicken broth
0.25 cups flour
0.25 cups
flour
2 cloves garlic
2 cloves
garlic
0.5 cups green pepper
0.5 cups
green pepper
1 cup okra
1 cup
okra
1 cup onions
1 cup
onions
2  scallions
2
scallions
0.5 tsps thyme
0.5 tsps
thyme
1 cup tomatoes
1 cup
tomatoes
4 Tbsps vegetable oil
4 Tbsps
vegetable oil

Equipment

pot
pot
pot
pot


Instructions

  1. Add oil to a large pot.
  2. Heat pot over medium flame.
  3. Stir in flour
  4. Cook, stirring constantly until flour begins to turn golden brown.
  5. Slowly stir in all the broth and cook for 2 minutes. The mixture should not be lumpy.
  6. Add all the ingredients except okra. Bring to a boil, then reduce heat and let simmer for 30 minutes.
  7. Add okra and let cook for 20 more minutes
  8. Remove bay leaf
  9. Serve over rice

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $1.20
Ingredient
1 andouille sausage
1 bay leaf
1/2 teaspoon black pepper
1/2 cup celery
5 cups chicken broth
1/4 cup flour
2 cloves garlic
1/2 cup green pepper
1 cup okra
1 cup onions
2 scallions
1/2 teaspoon thyme
1 cup tomatoes
4 tablespoons vegetable oil
Price
$0.78
$0.02
$0.03
$0.19
$3.78
$0.04
$0.13
$0.23
$0.66
$0.35
$0.16
$0.05
$0.56
$0.20
$7.18

Tips

Health Tips

  • You can easily swap half of the white flour in most recipes for whole wheat flour to add some fiber and protein. It does result in a heavier dough, so for cookies, cakes, etc., you might try swapping in whole wheat pastry flour.

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

  • Be conscious of your choice of cooking oils. Some studies have shown that vegetable oils like safflower oil, sunflower oil, and canola oil might actually contribute to heart disease. Olive oil is a good alternative for low temperature cooking, while coconut oil is a recent favorite for high temperature cooking. Do your research!

  • Some bouillon/stock products contain gluten, some don't. If you are following a gluten-free diet, always read product labels carefully.

  • get more health tips

Price Tips

  • Fresh herbs can be expensive, so don't let them go to waste. If you have any leftovers, you might be able to freeze them. The Kitchn recommends freezing hardy herbs like rosemary and thyme in olive oil, while Better Homes and Gardens suggests using freezer bags to freeze basil, chives, mint, and more.

Cooking Tips

  • To keep your eyes from stinging and watering while cutting onions, trying popping the onion in the freezer for 15 minutes before you plan to start cooking. Chilling the onion slows the release of the enzyme responsible for teary eyes.

  • When buying celery, make sure the stalks feel firm and the leaves look fresh. Store in your refrigerator's crisper for up to two weeks.

  • Fresh herbs should be added toward the end of the cooking process — even at the very last minute?especially delicate herbs like cilantro, basil, and dill. Hardier herbs like bay leaves, rosemary, and thyme can be added earlier.

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • get more cooking tips

Green Tips

  • According to the Environmental Working Group (EWG), celery is one of the worst vegetables in term of pesticide residue. If you're trying to reduce pesticide residue in your diet, be sure to buy organic celery.

  • Bell peppers are unfortunately on the "dirty dozen" list compiled by the Environmental Working Group (EWG). You might want to buy them organic when you can.

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

Disclaimer

Nutritional Information

Quickview
174 Calories
4g Protein
13g Total Fat
11g Carbs
3% Health Score
Limit These
Calories
174
9%

Fat
13g
20%

  Saturated Fat
8g
54%

Carbohydrates
11g
4%

  Sugar
2g
3%

Cholesterol
9mg
3%

Sodium
826mg
36%

Get Enough Of These
Protein
4g
9%

Vitamin C
34mg
42%

Vitamin K
21µg
21%

Manganese
0.39mg
20%

Vitamin B3
2mg
12%

Potassium
404mg
12%

Vitamin B1
0.14mg
10%

Vitamin A
468IU
9%

Vitamin B6
0.19mg
9%

Folate
35µg
9%

Phosphorus
80mg
8%

Fiber
1g
8%

Copper
0.13mg
7%

Iron
1mg
7%

Vitamin B2
0.1mg
6%

Magnesium
23mg
6%

Calcium
47mg
5%

Vitamin E
0.7mg
5%

Zinc
0.65mg
4%

Vitamin B12
0.21µg
3%

Selenium
2µg
3%

Vitamin B5
0.26mg
3%

covered percent of daily need

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