Side Pannel
Okra Gumbo (Chitwood)
Ingredients List
- 2 c Diced lean ham; or pork
- -tenderloin
- 3 qt Water; or broth (Divided
- -use)
- 2 md Onions; chopped
- 2 lb Cut okra
- 1 lg Bell pepper
- 58 oz Chopped tomatoes
- 1 c Corn kernels
- 1 c Lima beans
- 2 Bay leaves
- Pepper
Directions
Author's note: "This dish was derived from a much richer recipe found in
Gourmet magazine," Chitwood says. "It makes a spectacular presentation.
It's a great dish for a supper club or other event - well worth the
effort."
TOMATOES, recipe ready: 2 cans (1 pound, 13-ounces each); or about 7 1/4
cups. LIMA, CORN, OKRA: Fresh or frozen.
Cook meat in half of water slowly for 40 minutes.
Add vegetables, bay leaves and pepper to taste. Add rest of water. Let cook
another 1 to 2 hours.
Variation: Saute onion and bell pepper in 1 tablespoon oil (canola or
olive) for about 10 minutes. Add all other ingredients and cook for 1 to 2
hours.
Nutrition information per 11/2-cup serving: 208 calories, 35 grams
carbohydrate, 2 grams fat, 15 grams protein. Exchanges per 1/2-cup serving:
2 starches/breads, 1 vegetable, 1 very lean protein.
Gourmet magazine," Chitwood says. "It makes a spectacular presentation.
It's a great dish for a supper club or other event - well worth the
effort."
TOMATOES, recipe ready: 2 cans (1 pound, 13-ounces each); or about 7 1/4
cups. LIMA, CORN, OKRA: Fresh or frozen.
Cook meat in half of water slowly for 40 minutes.
Add vegetables, bay leaves and pepper to taste. Add rest of water. Let cook
another 1 to 2 hours.
Variation: Saute onion and bell pepper in 1 tablespoon oil (canola or
olive) for about 10 minutes. Add all other ingredients and cook for 1 to 2
hours.
Nutrition information per 11/2-cup serving: 208 calories, 35 grams
carbohydrate, 2 grams fat, 15 grams protein. Exchanges per 1/2-cup serving:
2 starches/breads, 1 vegetable, 1 very lean protein.
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