Low-Fat Seafood Gumbo

WW Points

This easy seafood stew omits the traditional roux and uses frozen seafood and Cajun-seasoned tomatoes.


1 cup chopped green sweet pepper

cup chopped onion

1 tablespoon cooking oil

1 tablespoon cornstarch

1 14-ounce can Cajun-style or Mexican-style stewed tomatoes

1 5 -ounce can hot-style tomato juice

1 cup frozen cut okra

1 8-ounce package frozen, peeled, and cooked shrimp

1 cup frozen flake-style imitation crabmeat

cup quick-cooking rice

1 cups water


1 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.


2. Stir in shrimp, imitation crabmeat, 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.


Nutrition facts per serving: 246 cal., 4 g total fat (1 g sat. fat), 93 mg choL, 931 mg sodium, 35 g carbo., 1 g fiber, 17 g pro.