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Beef and Vegetable Gumbo With Corn Muffins

55 Minutes
625 Calories
14 Ingredients
4 Servings

Ingredients

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.
  5. Makes 4 servings.

Nutrition

  • Calories 625
  • Sodium 542mg
  • Fat 12g
  • Protein 32g
  • Carbs 100g
  • Fiber 12g
Nutrition Facts*
Serving Size 1/4 Recipe Servings Per Recipe 4
Amount Per Serving
Calories 625
% Daily Value
Total Fat 12g 18%
Saturated Fat 3g 15%
Trans Fat 0g
Cholesterol 53mg 18%
Sodium 542mg 23%
Total Carbohydrate 100g 33%
Dietary Fiber 12g 48%
Total Sugars 23g
Protein 32g
Calcium 97mg 10
*Nutrition values are estimates. Actual nutrition values may vary depending on specific types and amounts of ingredients used.

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