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New Orleans Pork Gumbo
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New Orleans Pork Gumbo
Prep and Cook Time: 30 minutes
Yield: Makes 4 servings
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.
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 |
This recipe appears in: Southern
