晚餐中等

Collard Green Gumbo with Ham Hock

Name: Collard Green Gumbo with Ham Hock
Cook time: 60 min
Total time: 60 min
Yield: 4
Ingredients: 2 tablespoons vegetable oil; 1 large onion; 3 celery stalks; 2 cloves garlic; 1 teaspoon dried thyme; 1/2 teaspoon chopped red pepper flakes; 1/4 teaspoon salt; 1/2 teaspoon dried oregano; 2 tablespoons whole wheat flour; 4 cups water; 6 cups chopped collard greens; 2 ham hocks; 2 cups cooked brown rice

Tender collard greens flavored with ham hock, onion, green pepper, celery, and red pepper make up this thick and flavorful gumbo. Serve over brown rice for an all-time favorite meal any night of the week.

1 h4 份

营养成分（每份）

每份数值 · 每份分量: 1 serving

355

卡路里

12g

蛋白质

37g

碳水

18g

脂肪

膳食纤维

糖

561mg

钠

饱和脂肪 5 g · 胆固醇 26 mg

圆环显示一份食物占2,000卡路里参考日的比例。在Nutrola应用中，它们会按照你自己的目标填充。

食材

vegetable oil
2 tablespoons
onion
1 large · peeled and diced
celery stalks
3 · chopped
garlic
2 cloves · peeled and minced
dried thyme
1 teaspoon
chopped red pepper flakes
1/2 teaspoon
salt
1/4 teaspoon
dried oregano
1/2 teaspoon
whole wheat flour
2 tablespoons
water
4 cups
chopped collard greens
6 cups
ham hocks
2
cooked brown rice
2 cups

步骤

1
Put a skillet on the stove and turn the heat to medium. When it is hot, add the oil. Add the onion, bell pepper, celery, garlic, thyme, red pepper flakes, salt, and oregano, and cook until golden, about 20 minutes.
2
Add the flour in small amounts, sprinkling a little bit at a time and stirring well, until it turns slightly brown, about 10 minutes.
3
Slowly add the water, stirring constantly. Add the ham hock. Raise the heat to high and when it comes to a boil reduce heat to low.
4
Add the collard greens and cook until tender, about 45 minutes.
5
Divide the brown rice between 4 shallow bowls and top each with about 1 cup of gumbo.

来源: USDA MyPlate Kitchen · USDA Center for Nutrition Policy and Promotion

Nutrola AI营养追踪应用的一部分 — 每个食谱都有经过验证的宏量营养素，一键记录。

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