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Sausage and Chicken Gumbo
Contrary to popular belief, Southern cuisine does not have to involve frying everything (but it helps in many cases). Learn the secrets of country cooking with our Southern recipes. Y'all enjoy.
Yield: Makes 4 servings
Ingredients:
6
ounces uncooked spaghetti or vermicelli
3/4
pound 95% lean ground beef or ground turkey
1
package (10 ounces) frozen chopped spinach, thawed and squeezed dry
1/2
cup fresh bread crumbs*
1
large egg white
1
teaspoon onion powder
1
teaspoon garlic powder
1/2
teaspoon black pepper
Nonstick cooking spray
2
cups spaghetti sauce
2
cups (5 ounces) small broccoli florets
1/2
cup packaged fresh julienned carrots
Preparation:
1.
Cook spaghetti according to package directions omitting salt.
2.
Meanwhile, combine meat, spinach, bread crumbs, egg white, onion powder, garlic powder and pepper in medium bowl. Mix well and shape into 32 (1/2 inch) meatballs.
3.
Heat large deep skillet over medium heat. Coat with cooking spray. Add meatballs; cook 6 minutes, turning to brown all sides.
4.
Combine spaghetti sauce, broccoli and carrots; pour over partially cooked meatballs. Cover; simmer over medium-low heat 12 minutes or until meatballs are cooked through and vegetables are tender.
5.
Drain spaghetti; transfer to four serving plates. Spoon sauce and meatballs over spaghetti.
Nutritional Information:
| Serving Size: | |
| Fiber | 8 g |
| Carbohydrate | 72 g |
| Cholesterol | 68 mg |
| Saturated Fat | 4 g |
| Total Fat | 14 g |
| Calories from Fat | 23 % |
| Calories | 535 |
| Protein | 31 g |
| Sodium | 798 mg |
Dietary Exchange:
| Meat | 2 |
| Vegetable | 2 |
| Starch | 4 |
| Fat | 2 |
This recipe appears in:
Italian
