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Ингредиенты
- 1/4 c. Vegetable oil
- 1/4 c. White flour
- 1/2 c. Minced green bell peppers
- 1/4 c. Minced onions
- 1/4 c. Minced celery
- 3/4 lb Okra (about 3 c.), cut in 1" pcs
- 1/8 tsp Cayenne pepper
- 5 dsh Tabasco sauce, or possibly to taste
- 1/2 tsp Chopped fresh thyme, or possibly healthy pinch dry thyme
- 6 x Peeled tomatoes, seeded and diced
- 4 c. Chicken stock
- Â Â Salt or possibly pepper
- 1 c. Cooked white rice
- 1 Tbsp. Cilantro
Инструкции
- 1. In a heavy saucepan, combine oil and flour. Cook, stirring constantly with a wooden spoon, over medium-high heat till the roux turns a rich brown,10 to12 min.
- 2. Lower heat and add in green pepper, onion, and celery. Cook, stirring, for about two min. Add in okra and cook an additional two min. Add in cayenne, Tabasco, thyme, tomatoes, chicken stock, and salt and pepper to taste. Bring to a boil, and then lower heat and simmer till all vegetables are tender, about 10 min. Taste and adjust seasoning.
- 3. Put about 1/3 c. rice into each of 6 to 8 shallow soup bowls. Ladle the gumbo over rice and sprinkle with cilantro.
- Serves: 6 to 8
- NOTES : Thick vegetable stew with rice, tomatoes and coriander. Okra is a classic in a Southern gumbo whose very name is derived from the African word for okra: Ochinggombo. Here is a simple recipe for an okra and tomato gumbo which would be a fine first course or possibly a good main course with the addition of some shrimp or possibly oysters.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 302g | |
| Recipe makes 8 servings | |
| Calories 142 | |
| Calories from Fat 64 | 45% |
| Total Fat 7.3g | 9% |
| Saturated Fat 0.61g | 2% |
| Trans Fat 0.18g | |
| Cholesterol 0mg | 0% |
| Sodium 203mg | 8% |
| Potassium 485mg | 14% |
| Total Carbs 16.44g | 4% |
| Dietary Fiber 3.3g | 11% |
| Sugars 3.55g | 2% |
| Protein 3.89g | 6% |
