VEGETABLE GUMBO

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This takes a lot of Veggies to do but its goodVEGETABLE GUMBO

 

Makes: About 6 Cups (6 Servings)

 

INGREDIENTS

- 2 tablespoons olive oil

- 2 tablespoons all-purpose flour

- One 14-to 15 ounce can diced tomatoes, with juice

- 2 cups Homemade chicken broth, Vegetable broth, or canned

reduced-sodium chicken broth

- 1 large onion, coarsely chopped

- 1 cup sliced carrot

- 1 cup sliced celery

- 2 cloves garlic, minced

- 1 bay leaf

- 1 tablespoon chopped fresh thyme, or 1 teaspoon dried thyme

- 1/4 teaspoon salt

- 1/4 teaspoon freshly ground pepper

- 1/8 teaspoon hot pepper sauce

- 3 cups sliced fresh okra, or one 10-ounce package frozen sliced

okra, partially thawed to separate

- 1 large green bell pepper, cored, seeded, and coarsely chopped

- 2 teaspoons file gumbo powder

- 1/2 cup chopped fresh parsley

 

DIRECTIONS

Heat the oil in a large non-stick saucepan or Dutch oven over medium

heat. Add the flour; cook and stir until a reddish brown roux forms,

about 5 to 6 minutes.

 

Gradually stir in the tomatoes with their liquid and the broth; bring to

a boil. Stir in the onion, carrot, celery, garlic, bay leaf, thyme,

salt, ground pepper, and pepper sauce. Reduce the heat; cover and simmer

30 minutes, or until the carrot is almost tender.

 

Add the okra, green pepper, and file gumbo powder. Cover and simmer 15

minutes more, stirring occasionally.

 

Discard the bay leaf. Sprinkle with parsley at serving time.

 

Nutritional Information Per Serving (about 1 cup): Calories: 127, Fat: 6

g, Cholesterol: 0 mg, Sodium: 281 mg, Carbohydrate: 18 g, Dietary Fiber:

4 g, Protein: 4 g Diabetic Exchanges: 1 Starch, 1 FatARE YOU READY FOR THE

HOLIDAYS

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