1 serving L&J Chicken and Shrimp Gumbo contains 220 calories. This tantalizing Cajun dish is a perfect blend of chicken, shrimp, okra, and spices simmered in a delicious broth. If you're looking for a hearty and flavorful meal that won't wreck your diet, this gumbo is an excellent choice!

This dish is packed with important nutrients that can help support a healthy body. The chicken and shrimp provide a solid dose of protein while the okra and other vegetables offer plenty of vitamins and minerals. Additionally, this gumbo is low in saturated fat and high in fiber, so you can indulge in it without feeling guilty.

In this article, we'll take a closer look at the ingredients, nutritional value, and health benefits of L&J Chicken and Shrimp Gumbo. We'll also provide step-by-step instructions on how to prepare this dish, as well as some variations and serving suggestions to help you get the most out of it.

Serving size and calories

One serving of L&J Chicken and Shrimp Gumbo is equivalent to 1 cup or 240 grams. This serving size contains approximately 220 calories, making it a relatively low-calorie meal option. If you're watching your calorie intake, it's important to pay attention to serving sizes when eating gumbo or other Cajun dishes. In general, it's better to opt for smaller portion sizes and pair your gumbo with a healthy side dish like steamed vegetables or a salad.

Ingredients

The ingredients for L&J Chicken and Shrimp Gumbo may vary depending on the recipe, but the basic ingredients typically include chicken, shrimp, okra, onion, bell pepper, celery, garlic, tomatoes, and Cajun spices. Some variations may also call for additional ingredients like sausage, ham, or smoked turkey. However, the base ingredients provide enough flavor and nutrition to create a delicious and satisfying meal.

Nutritional value and benefits

L&J Chicken and Shrimp Gumbo is a nutrient-rich meal that offers a variety of health benefits. Here are a few of the nutrients that you can expect to find in a serving of this gumbo: - Protein: Chicken and shrimp are both excellent sources of protein, which is essential for building and repairing muscle tissue. A 1-cup serving of this gumbo contains 22 grams of protein. - Fiber: Okra is a good source of dietary fiber, which can help promote digestive health and keep you feeling full and satisfied after meals. A serving of this gumbo contains 6 grams of fiber.

How to prepare

Preparing L&J Chicken and Shrimp Gumbo is relatively easy and straightforward. Here are the basic steps that you'll need to follow: 1. In a large pot or Dutch oven, sauté onions, bell pepper, celery, and garlic until tender. 2. Add chicken broth, diced tomatoes, and Cajun spices to the pot and bring to a boil. Reduce heat and let simmer for 10-15 minutes.

Flavor and texture

L&J Chicken and Shrimp Gumbo is a delicious and satisfying dish with a unique flavor profile. The combination of chicken, shrimp, and vegetables creates a rich and savory broth that is perfectly seasoned with Cajun spices. Additionally, the okra in this gumbo provides a subtle textural contrast that adds bite and substance to the dish.

History and origin

Gumbo is a classic Cajun and Creole dish that originated in Louisiana in the late 18th century. Its exact origins are somewhat unclear, but the dish is believed to have been heavily influenced by African, Native American, and European culinary traditions. Over time, gumbo has become a staple of Southern cuisine and is now enjoyed all over the world as a hearty and comforting meal option.

Variations and recipe ideas

There are countless variations of gumbo that you can try, depending on your personal preferences and dietary restrictions. Here are a few recipe ideas to get you started: - Seafood gumbo: Swap out the chicken for an assortment of seafood like shrimp, crab, and oysters for a delicious and decadent dish. - Vegetarian gumbo: Skip the meat and use a combination of beans, tofu, and vegetables instead to create a flavorful and protein-packed vegetarian gumbo.

Serving suggestions

L&J Chicken and Shrimp Gumbo pairs well with a variety of side dishes and accompaniments. Here are a few serving suggestions to try: - Rice: Serve your gumbo over a bed of steamed white or brown rice for a classic Southern-style meal. - Cornbread: Whip up a batch of homemade cornbread to serve alongside your gumbo for a tasty and satisfying meal.

Storage and shelf life

L&J Chicken and Shrimp Gumbo can be stored in an airtight container in the refrigerator for up to 3-4 days. If you'd like to freeze your gumbo, transfer it to a freezer-safe container and store for up to 3 months. To reheat, simply microwave or heat on the stove until warmed through. You may need to add a splash of water or broth to thin out the gumbo if it has thickened while in storage.

Health concerns

L&J Chicken and Shrimp Gumbo is generally a healthy meal option that is low in saturated fat and high in nutrients. However, if you have a shellfish allergy, you may need to avoid this dish or substitute the shrimp with another type of protein like chicken, tofu, or beans. It's also important to watch your portion sizes when eating gumbo or other Cajun dishes, as they can sometimes be high in salt or calories. By pairing your gumbo with plenty of vegetables, healthy fats, and whole grains, you can create a balanced and nutritious meal that will leave you feeling satisfied and energized.