McDougall -- Cajun Gumbo

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* Exported from MasterCook *

 

Cajun Gumbo

 

Recipe By :The McDougall Quick & Easy Cookbook

Serving Size : 8 Preparation Time :0:10

Categories : McDougall

 

Amount Measure Ingredient -- Preparation Method

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4 cups vegetable broth

1 onion -- chopped

1 green bell pepper -- chopped

1 stalk celery -- chopped

1 teaspoon minced fresh garlic

1 15 oz can Cajun-style stewed tomatoes

1 1/2 cups frozen lima beans

1 1/2 cups frozen sliced okra

1 cup frozen corn kernels

1 teaspoon paprika

1/2 teaspoon gumbo file -- (optional)

1 dash cayenne pepper

several dashes of Tabasco sauce

 

Place 1/2 cup of broth in a large sauce pan. Add the onion, bell pepper,

celery, and garlic. Cook, stirring occasionally, for 5 minutes. Add the

remaining ingredients. Bring to a boil, reduce heat, cover, and simmer for 25

minutes.

 

 

 

 

 

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Per serving: 166 Calories (kcal); 2g Total Fat; (12% calories from fat); 7g

Protein; 31g Carbohydrate; 1mg Cholesterol; 951mg Sodium

Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat;

0 Other Carbohydrates

 

NOTES : Gumbo file is an ingredient often used in Southern cooking. It is made

from sassafras leaves. It can be found in most supermarkets in the spice

section.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0