New Orleans Pork Gumbo Recipe - Cooking Index
New Orleans Pork Gumbo Recipe - Cooking Index
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.
Courses: Soup| 1 lb | 454g / 16oz | Pork loin roast |
| Nonstick cooking spray - as needed | ||
| 1 tablespoon | 15ml | Margarine |
| 2 tablespoons | 30ml | All-purpose flour |
| 1 cup | 237ml | Water |
| 1 | Stewed tomatoes - (16 oz) - undrained | |
| 1 | Frozen cut okra - (10 oz) | |
| 1 | Frozen succotash - (10 oz) | |
| 1 | Beef bouillon cube | |
| 1 teaspoon | 5ml | Hot pepper sauce |
| 1 teaspoon | 5ml | Freshly-ground black pepper |
| 1 | Bay leaf |
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.
Melt margarine in same Dutch oven. Stir in flour. Cook and stir until roux is browned. Gradually whisk in water until smooth. Add pork and remaining ingredients. Bring to a boil. Reduce heat to low and simmer 15 minutes. Remove bay leaf.
This recipe yields 4 servings.
Exchanges Per Serving: 1 Starch, 2 Meat, 2 1/2 Vegetable, 1 Fat.
Nutrition Facts: Calories 295; Calories from Fat 30%; Total Fat 10g; Saturated Fat 3g; Protein 21g; Carbohydrates 33g; Cholesterol 45mg; Sodium 602mg; Dietary Fiber 7g;
Source:
Diabetic Cooking at http://www.diabeticcooking.com
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