Low-Fat Seafood Gumbo
cup chopped green sweet pepper
cup chopped onion
tablespoon cooking oil
14 1/2 ounce can Cajun-style stewed tomatoes
6 ounce can hot-style tomato juice
cup frozen cut okra
8 ounce package frozen, peeled, and cooked shrimp
8 ounce package frozen crab-flavored, salad-style fish (about 1 cup)
cup quick-cooking rice
- 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.
- 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