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Beef and Vegetable Gumbo With Corn Muffins

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Beef and Vegetable Gumbo With Corn Muffins Recipe
Nutrition Facts*
Serving Size
14 Recipe
Servings Per Recipe
4
Amount Per Serving
Calories
625
Calories from Fat
108
% Daily Value
Total Fat
12g
18%
Saturated Fat
3g
15%
Trans Fat
0g
Cholesterol
53mg
18%
Sodium
542mg
23%
Total Carbohydrates
100g
33%
Dietary Fiber
12g
48%
Sugars
23g
Protein
32g
Calcium
97mg
10%

Number of servings: 4

Calories per serving: 625

Preparation time: 30 min

Total time: 55 min

Ingredients

Recipe for Corn Muffins

Nonstick cooking spray

34 lb ground beef (10% fat)

12 cup chopped onion

2 garlic cloves, minced

1 cup chopped green bell pepper

2 (14 12-oz) cans diced tomatoes, no salt added

12 (15-oz) can low-sodium kidney beans, drained

12 cup frozen, whole-kernel corn

1 tbsp chili powder

1 tsp onion powder

14 tsp salt

2 cups frozen, cut okra, thawed

34 cup brown rice, cooked according to directions without salt or fat

Directions

1. Prepare Corn Muffins recipe according to directions.

2. Spray a large skillet with nonstick cooking spray. Place the skillet over medium-high heat and add ground beef, onion, garlic, and bell pepper. Cook for 6 to 8 minutes or until beef is cooked through.

3. Add tomatoes, kidney beans, corn, chili powder, onion powder, salt, and okra. Bring to boil. Cover. Reduce heat to simmer and cook 20 to 25 minutes.

4. Serve over hot brown rice with corn muffins.

Makes 4 servings.

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