Main Ingredients:

See below ingredients and instructions of the recipe

Cooking Preparation of the Recipe:

1/2 c Onion - chopped 1/4 ts Thyme
1/4 c Green onion - chopped 1/4 ts Black pepper - freshly
1/4 c Green bell pepper - chopped -ground
1/4 c Celery - chopped pn Cayenne
1/4 c Okra - sliced 1 ea Gumbo - (blue crab) -
1 ea Garlic clove - minced -cleaned and quartered
1 ts Parsley - fresh, minced 4 oz Chicken breast - cooked,
2 tb Dry brown roux - (see -cut into 1/2" cubes
-recipe) 1 c Rice - hot, cooked (no oil
2 c Water -or salt added)
1 ea Bay leaf

Put the onion, breen onion, bell pepper, celery, okra, garlic, and
parsley in a saucepan and cook while stirring for 5 minutes. Stir in
the dry roux and slowly blend in the water. Add the bay leaf, thyme,
pepper, and cayenne and bring to a boil, then reduce to a simmer. Add
the crab and the chicken, cover the pot, and continue simmering for
30 minutes.

TO SERVE: Spoon the gumbo into warm soup bowls and top with 1/2 cup
rice in the center of each. Serve immediately.

NOTE: Since the roux is made before you start the gumbo (always be
sure that it is), there are no tricks to getting this right. The
preparation is as simple as it sounds and as delicious as some far
more complicated preparations.

VARIATIONS: There are as many different preparations of gumbo as
there are cooks. Make your own substitutions and calculate the
dietary differences by using the Dietary Analysis published by both
the Canadian and U.S. Governments. Remember though, keep it light!

ANALYSIS (per serving): Calories 300, protein 27.6g., carbohydrates
38.0g, dietary fiber 2.64g, total fat 3.51g (saturated 0.884g, mono
1.03g, poly 0.935g, cholesterol 76.1mg, calcium 99.7mg, iron 3.72mg,
sodium 147mg

Calories from protein = 38% Poly/Sat = 1.1:1 calories
from carbohydrates = 52% Sod/Pot = 0.3:1 calories from fats
= 11% Ca/Phos = 0.4:1 CSI = 4.7

From Roy F. Guste, Jr.'s Book Louisiana Light - ISBN 0-393-02714-7

This is a super addition to anyones library who is conscientious about
healthy eating, but still likes to eat well.

Calories per serving: 300 Number of Servings: 2 Fat
grams per serving: 3.51 Approx. Cook Time: :35 Cholesterol
per serving: 76.1 Marks:

Submitted By FRED TOWNER On 09-15-95

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