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Receta Healthy Southern Seafood Gumbo from Everyday Health’s Recipe Rehab

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Ingredientes

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 Â¾ cup bacon fat
Used 1 cup white flour
Used beef bouillon cubes (super high in sodium)
Chef Jetâs 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 Aidaâs 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