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