Low-Fat Seafood Gumbo
This easy seafood stew omits the traditional roux and uses frozen seafood and Cajun-seasoned tomatoes.
1 cup chopped green sweet pepper
½ cup chopped onion
1 tablespoon cooking oil
1 tablespoon cornstarch
1 14½-ounce can Cajun-style or Mexican-style stewed tomatoes
1 5½ -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
¾ cup quick-cooking rice
1¼ 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.