Low-Fat Seafood Gumbo

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1 users rated this recipe an average rating of 3.0
Makes:
4 servings
Prep:
15 mins
Cook:
15 mins
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Low-Fat Seafood Gumbo

Ingredients
1
cup chopped green sweet pepper
1/2
1
tablespoon cooking oil
1
tablespoon cornstarch
1
14 1/2 ounce can Cajun-style stewed tomatoes
1
6 ounce can hot-style tomato juice
1
cup frozen cut okra
1
8 ounce package frozen, peeled, and cooked shrimp
1/2
8 ounce package frozen crab-flavored, salad-style fish (about 1 cup)
3/4
cup quick-cooking rice
1 1/4
cups water

Directions

  1. In a large saucepan or 4-quart Dutch oven cook sweet pepper and onion in hot oil until tender; stir in cornstarch. Add undrained tomatoes and tomato juice all at once. Cook and stir until bubbly; add okra. Bring mixture to boiling; reduce heat. Cover; simmer for 10 minutes.
  2. 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 until rice is tender, stirring occasionally.

Nutrition Facts

(Low-Fat Seafood Gumbo)
    Per serving:
  • 264 kcal cal.,
  • 4 g fat
  • (1 g sat. fat,
  • 93 mg chol.,
  • 931 mg sodium,
  • 35 g carb.,
  • 1 g fiber,
  • 17 g pro.
  • Percent Daily Values are based on a 2,000 calorie diet
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