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This recipe has been formatted to fit in your Better Homes and Gardens New Cook Book

Low-Fat Seafood Gumbo

Makes: 4 servings
Prep 15 mins Cook 15 mins
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 1/2 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)
  • 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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