Email to Phyllis_ aka_ Filus      

Vegetable Gumbo

Source of Recipe

The Diabetic Newsletter - e-mail

Vegetable Gumbo
WW Points
Exchanges
Makes: About 6 Cups (6 Servings)

- 2 tablespoons olive oil
- 2 tablespoons all-purpose flour
- One 14-to 15 ounce can diced tomatoes, with juice
- 2 cups Homemade Chicken/Vegetable broth...or... canned reduced-sodium chicken/vegetable 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

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.

One 1-cup serving equals: Calories: 127, Fat: 6 g, Cholesterol: 0 mg, Sodium: 281 mg, Carbohydrate: 18 g, Dietary Fiber: 4 g, Protein: 4 g ++++ Exchanges: 1 Starch, 1 Fat ++++ WWP: 3