Рецепт Healthy Southern Seafood Gumbo from Everyday Health’s Recipe Rehab
Healthy Southern Seafood Gumbo from Everyday Health’s Recipe Rehab
Seafood gumbo is yummy, but not so good for you even though it’s filled with healthy ingredients like crab, shrimp and vegetables. However, it’s the flour-based roux, dark chicken meat, sausage and rice that add on the fat and calories. In this week’s episode of Recipe Rehab, Chef Aida goes head to head with Chef Jet to slash over 1,000 calories from the Edward’s family seafood gumbo. Who do you think should win?
I liked that Chef Aida used okra and kept the Andouille sausage in the gumbo. I thought that Chef Jet’s minimal use of brown rice was smart. I also liked that he used catfish instead of crab since it’s more affordable.
ORIGINAL RECIPE
NUTRITION FACTS
Servings: 8
Amount Per Serving
Calories: 1635
- Total Fat: 102.57g
- Cholesterol: 578mg
- Sodium: 3424mg
- Total Carbs: 38.08g
- Dietary Fiber: 2.23g
- Sugars: 4.90g
- Protein: 100.25g
- CHEF JET
- NUTRITION FACTS
- Servings: 6
- Amount Per Serving
- Calories: 293
- Total Fat: 6.67g
- Cholesterol: 94mg
- Sodium: 557mg
- Total Carbs: 24.28g
- Dietary Fiber: 3.68g
- Sugars: 6.56g
- Protein: 25.19g
- CHEF AIDA
- NUTRITION FACTS
- NUTRITION FACTS
- Servings: 8
- Amount Per Serving
- Calories: 386
- Total Fat: 15.29g
- Cholesterol: 130mg
- Sodium: 1354mg
- Total Carbs: 28.07g
- Dietary Fiber: 3.77g
- Sugars: 4.87g
- Protein: 28.90g
- Original Seafood Gumbo recipe
- Used 12 chicken thighs AND 12 chicken drumsticks (all fatty dark meat with skin)
- Used 2 pounds smoked pork sausage
- Used 2 pounds crab
- Used 3 pounds shrimp
- Used ¾ cup bacon fat
- Used 1 cup white flour
- Used beef bouillon cubes (super high in sodium)
- Chef Jet’s recipe
- Eliminated the chicken
- Replaced pork sausage with turkey sausage and cut down to 9 ounces
- Replaced crab with 1 pound catfish fillets
- Cut back to 1 1/2 pounds shrimp
- Used 1 tablespoon each oil and butter and eliminated bacon fat
- Reduced flour to 1/4 cup
- Replaced bouillon cubes with low sodium chicken broth
- Added tomatoes
- Chef Aida’s recipe
- Eliminated the chicken
- Reduced amount of pork sausage to 12 ounces
- Reduced amount of crab to 1 pound
- Cut back to 1 pound shrimp
- Used 2 tablespoons oil and eliminated bacon fat
- Replaced white flour with whole wheat and reduced amount to 1/2 cup
- Replaced bouillon cubes with low sodium chicken broth
- Added tomatoes and okra