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New Orleans Pork Gumbo


New Orleans Pork Gumbo

New Orleans Pork Gumbo

Gumbo, a thick, stewlike dish popular in New Orleans, includes okra, tomatoes and one or more meats or shellfish. Traditional gumbos start with a dark roux, a mixture of flour and fat, which adds an unmistakable flavor. Reducing the amount of fat in the roux helps trim the calories and total fat in this recipe.

Prep and Cook Time 30 minutes

Yield

Makes 4 servings

Ingredients

1 pound pork tenderloin
Nonstick cooking spray
1 tablespoon butter
2 tablespoons all-purpose flour
1 cup water
1 can (16 ounces) stewed tomatoes, undrained
1 package (10 ounces) frozen cut okra
1 package (10 ounces) frozen succotash
1 beef bouillon cube
1 teaspoon black pepper
1 teaspoon hot pepper sauce
1 bay leaf

Preparation

  1. Cut pork into 1/2-inch cubes. Spray large Dutch oven with cooking spray. Heat over medium heat until hot. Add pork; cook and stir 4 minutes or until pork is browned. Remove pork from Dutch oven.
  2. Melt butter in same Dutch oven. Stir in flour. Cook and stir until mixture is dark brown but not burned. Gradually whisk in water until smooth. Add pork and remaining ingredients. Bring to a boil. Reduce heat to low; simmer 15 minutes. Remove bay leaf before serving.

Nutritional Information

Serving Size: 1-3/4 cups gumbo
Sodium 602 mg
Protein 21 g
Fiber 7 g
Carbohydrate 33 g
Cholesterol 45 mg
Saturated Fat 3 g
Total Fat 10 g
Calories from Fat 30 %
Calories 295

Dietary Exchange

Meat 2
Vegetable 2-1/2
Starch 1
Fat 1

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