Wednesday, January 16, 2013

Southern Soul Beef Gumbo ( Diabetic Style )

The weather is still cold, so I will do a few more soups or stews. In SO. OR, we have had snow and cold days and nights, way more this year than I can remember. This gumbo my not seem very authentic to you, but it is D.S. It is also tasty and healthy, So, if you are diabetic or not it is still good. A good opener for fried chicken, Fried catfish, ( oven fried that is ) or what ever.
Serves 7. 1 cup per serving.

1 pound lean ground beef.  About 95%  5%
2 large onions, chopped
16 ounce frozen white kernel corn, thawed
1-15 ounce can navy beans, rinsed and drained
3- 14½ ounce cans reduced-sodium stewed tomatoes with juice
1-10ounce package frozen sliced okra, thawed
2 tablespoons chili powder
2 1/3 cups cooked rice

In a 12" Dutch oven, with 12 to 14 charcoals under oven, spray cooking oil, and brown beef, and onions, stirring until the beef crumbles. Drain fat from beef and return to oven. Add the remaining ingredients except cooked rice. Bring gumbo to a boil, stirring occasionally. Cover and simmer, with out charcoals on top, 20 to 25 minutes. Serve over 1/3 cup of the cooked rice.

3 1/2 Starch
2 lean meat

Calories 390
Calories from fat 92
Tootle Fat 10g 
Saturated Fat 3g
Cholesterol 41mg
Sodium 200mg
Total Carbohydrate 9g
Fiber 9g
Sugar 11g
Protein 22g

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