Eat Dat!

• Gumbo: Ways to lighten up gumbo are to use brown rice instead of white rice, use lean
meats such as seafood and chicken, and prepare the roux with vegetable oil instead of
lard.
• Jambalaya: To lighten up jambalaya use brown rice instead of white rice, use lean meats
such as seafood, turkey, and chicken, and use low-sodium or no-sodium seasoning
blends.
• Po’ boys: Tips to lighten up po’ boys are to use whole wheat French bread, use reducedfat
mayo, grill the meat instead of frying, and add some extra nutrients by putting veggies
in the po’ boy such as tomatoes, spinach, and grilled peppers.
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