New Orleans Pork Gumbo from Healthy Diabetic Recipes

New Orleans Pork Gumbo Recipe

Recipe Ingredients:

1 lb pork loin roast
Nonstick cooking spray, as needed
1 tbsp margarine
2 tbsp all-purpose flour
1 cup water
1 can stewed tomatoes - (16 oz), undrained
1 package frozen cut okra - (10 oz)
1 package frozen succotash - (10 oz)
1 beef bouillon cube
1 tsp hot pepper sauce
1 tsp freshly-ground black pepper
1 bay leaf

Recipe Instructions:

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;

Comments: 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.

Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"08-08-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"

Servings: 4

When the waitress puts the dinner on the table the old men look at the dinner. The young men look at the waitress

~ Gelett Burgess, 'Look Eleven Years Younger' (1937).

 

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