Photo: Lily Banse
Estimated Nutrition (whole recipe, rough)
1070
Calories
74g
Protein
33g
Fat
114g
Carbs
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Pork | 100g cooked | 242 |
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Chili | 1 tsp (2.7g) | 8 |
| Celery | 1 stalk (40g) | 6 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- about 2 lbs (1 kg ) chicken breasts
- 1 cup (240 ml ) canola oil
- 1 cup (240 g) all-purpose flour
- 2 bell peppers , chopped into ¼- inch pieces
- 1 large onion , chopped into ¼-inch pieces
- 4 stalks of celery , chopped into ¼-inch pieces
- Chicken stock or equivalent
- about ½ lb (¼ kg) Andouille sausage or other spicy sausage
- Cayenne pepper to taste
- Salt to taste
Directions
1
Brown outside of chicken breasts in small amount of oil then set aside.
2
Make a roux from the flour in a large saucepan .
3
Add peppers, onions, and celery to roux. Cook until softened.
4
Slowly stir in water, and bring to a simmer.
5
Cut up browned chicken breasts, add to gumbo, and cook until done.
6
Slice up sausage and add ½ hour after the chicken.
7
Season to taste with cayenne and salt.
8
Serve in a bowl with a little rice and green onions on top.
Recipe sourced from
wikibooks