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Gumbo Recipes
Low-Fat Seafood Gumbo
Ingredients
1 cup chopped green bell pepper
1/2 cup chopped onion
1 tablespoon cooking oil
1 tablespoon cornstarch
1 can Cajun-style stewed tomatoes, (14 1/2 oz)
1 can hot-style tomato juice, (6 oz)
1 cup frozen cut okra
4 ounces frozen crab-flavored salad-style fish, (about 1 cup)
3/4 cup quick-cooking rice
1 1/4 cups water
Preparation
In a large saucepan or Dutch oven cook sweet pepper and onion in hot oil till tender; stir in cornstarch. Add undrained tomatoes and tomato juice all at once. Cook and stir till bubbly; add okra. Bring mixture to boiling; reduce heat. Cover; simmer for 10 minutes.
Stir in shrimp, crab-flavored fish, uncooked rice, and water. Return mixture to boiling. Remove from heat. Cover and let stand about 5 minutes or till rice is tender, stirring occasionally.
Makes 4 main-dish servings.
Nutritional Info:
246 cal.
4g total fat (1 g sat. fat)
93 mg chol.
931 mg sodium
35 g carbo.
1 g fiber
17 g protein
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