1 Oz Gumbo (New Orleans Type with Shellfish, Pork, and/or Poultry, Tomatoes, Okra) is a savory dish that brings together a variety of flavors and ingredients. At just 21 calories per serving, it is a healthy and low-calorie meal option that is also packed with nutrients.

This dish is made with a variety of ingredients including shellfish, pork, and/or poultry, tomatoes, and okra. It is a great source of protein, vitamins, and minerals. With its unique blend of spices and ingredients, this dish is a must-try for any food lover.

In this article, we'll explore some of the health benefits of 1 Oz Gumbo as well as some tips for preparing and cooking the dish.

Calorie Content

1 Oz Gumbo is a low-calorie meal option, with only 21 calories per serving. This makes it a great choice for those who are watching their calorie intake or trying to maintain a healthy weight. The dish is also high in protein, which can help to keep you feeling full and satisfied for longer periods of time. To further reduce the calorie content of the dish, you can try using lean meats such as skinless chicken breast or turkey breast instead of higher-fat meats like pork or sausage. You can also reduce the amount of oil or butter used in the cooking process.

Ingredients

1 Oz Gumbo is made with a variety of ingredients including shellfish, pork, and/or poultry, tomatoes, and okra. Other common ingredients used in the dish may include onions, bell peppers, and celery, as well as a variety of spices such as paprika, cayenne pepper, and thyme. The combination of these ingredients creates a unique and flavorful dish that is popular in New Orleans cuisine. Depending on the recipe and personal preferences, the dish may be made with a variety of shellfish such as shrimp, crab, or crawfish, or with chicken, sausage, or pork.

Nutritional Information

1 Oz Gumbo is a nutrient-dense dish that is high in protein, fiber, vitamins, and minerals. Depending on the recipe and ingredients used, the dish may also be high in sodium and fat. One serving (1 oz) of traditional gumbo made with chicken and sausage contains approximately 62 calories, 5 grams of fat, 14 grams of protein, and 2 grams of fiber. It also provides a good source of vitamin A, vitamin C, calcium, and iron.

Health Benefits

1 Oz Gumbo contains a variety of ingredients that offer numerous health benefits. The dish is high in protein, which is important for building and repairing tissues in the body. It is also a good source of fiber, which helps to maintain healthy digestion and can help to reduce cholesterol levels in the blood. The dish is also rich in vitamins and minerals such as vitamin A, vitamin C, calcium, and iron, which are all essential for maintaining a healthy body. Some of the spices used in the dish, such as cayenne pepper and paprika, also have anti-inflammatory and antioxidant properties which may offer additional health benefits.

Cooking Method

To prepare 1 Oz Gumbo, start by sautéing onion, bell pepper, and celery in a large pot or Dutch oven until they are soft and translucent. Add garlic and any meats you are using and cook until browned. Next, add canned tomatoes and broth or water, along with okra and any other vegetables you are using. Season the mixture with your desired blend of spices and bring it to a boil. Once boiling, reduce the heat to low and let the mixture simmer for at least an hour, stirring occasionally. Before serving, skim any fat that has risen to the top of the pot and discard.

Serving Suggestions

1 Oz Gumbo is a hearty dish that is usually served as a main course. It can be served with rice, cornbread, or crusty bread to soak up the flavorful broth. Some people also like to top the dish with chopped green onions or parsley for added flavor and color. For a healthier twist, you can serve the dish over a bed of steamed vegetables such as spinach, kale, or cauliflower rice.

Variations

Although 1 Oz Gumbo is traditionally made with shellfish, pork, and/or poultry, tomatoes, and okra, there are many variations of the dish that use different ingredients and flavors. Some popular variations include vegetarian gumbo made with beans, lentils, or tofu, and seafood gumbo made with shrimp, crab, or crawfish. You can also vary the spices used in the dish to create different flavor profiles. For example, using more cayenne pepper or hot sauce will create a spicier gumbo, while adding more thyme and garlic will create a richer, more savory flavor.

Preparation Time

The preparation time for 1 Oz Gumbo varies depending on the recipe and ingredients used. On average, it takes between 30 minutes and 2 hours to prepare gumbo, with most recipes taking around 1 hour to cook. To save time, you can prepare some of the ingredients in advance, such as chopping the onions, bell peppers, and celery and prepping any meats or vegetables you are using. This will help to streamline the cooking process and reduce the amount of time spent in the kitchen.

Storage Instructions

1 Oz Gumbo can be stored in an airtight container in the refrigerator for up to 4 days. To reheat, place the gumbo in a pot with a little bit of water or broth and heat until warm. You can also freeze gumbo for up to 3 months, although the texture and flavor may be slightly altered upon thawing and reheating.

Allergen Information

1 Oz Gumbo may contain allergens such as shellfish, soy, gluten, and dairy, depending on the recipe and ingredients used. If you have food allergies or sensitivities, be sure to check the ingredients list carefully before preparing or consuming the dish.