Estimated Nutrition (whole recipe, rough)
Counts 9 of 10 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Chicken | 100g cooked | 165 |
| Butter | 1 tbsp (14g) | 102 |
| Onion | 1 medium (110g) | 44 |
| Okra | 1 cup (100g) | 33 |
| Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Celery | 1 stalk (40g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 2 tbsp margarine
- 1/2 lbs fresh or frozen okra 1" pcs.
- 2 cup chopped celery
- 1 med onion, chopped
- 1 small sweet green pepper, chopped
- 2 garlic cloves, minced
- 8 oz can tomato paste
- 4 ripe tomatoes peeled or
- 16 oz can peeled tomatoes
- 2 cup water
- 2 cup chopped cooked turkey
- 3/4 tsp gumbo file powder
- cooked rice
- =
Directions
Melt the margarine in a large skillet. Add the okra. Saute until the okra loses its shiny appearance, about 5 minutes. Remove the okra pieces to a bowl. Add the celery onion, green pepper, and garlic to the skillet. Cook over medium heat until the onion is transparent. Add the tomato paste, tomatoes, water, okra mixture, and turkey. Cook over low heat 10 minutes or until turkey is hot. Add the file powder. Stir to blend. Spoon over the rice in soup bowls. ¼ recipe = 255 calories, 3 lean meat, 1 bread, 1 vegetable 19 grams carbohydrate, 25 grams protein, 10 grams fat, 176 mg sodium, 1102 mg potassium, 54 mg cholesterol.