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Low-Fat Seafood Gumbo
Ingredients
- 1 cup chopped green sweet pepper
- 1/2 cup chopped onion
- 1 tablespoon cooking oil
- 1 tablespoon cornstarch
- 1 14 1/2ounce 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)
- Servings Per Recipe 4,
- cal. (kcal) 264,
- Fat, total (g) 4,
- chol. (mg) 93,
- sat. fat (g) 1,
- carb. (g) 35,
- fiber (g) 1,
- pro. (g) 17,
- sodium (mg) 931,
- Percent Daily Values are based on a 2,000 calorie diet
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