Post by JJ Judkins on Feb 13, 2013 13:37:28 GMT -6
* Exported from MasterCook *
Light Seafood Gumbo Recipe
Recipe By :
Serving Size : 4 Preparation Time :0:10
Categories : BBQ: BisQuick:
Fish/Seafood- Internet-
Soups/ Stews/ Chowders TV Chefs
Weight Watchers
Amount Measure Ingredient -- Preparation Method
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1/2 lb shrimp -- peeled and de-veined
1/2 lb lump crabmeat
1/2 lb okra -- thinly sliced
1 cup chopped tomatoes
1 large yellow onion -- thinly sliced
2 large celery stalks -- chopped
1 large green pepper -- seeded and chopped
3 cups fat free vegetable broth
3 bay leaves
4 garlic cloves -- mined
1 tbsp fresh lemon juice
2 tbsp whole wheat flour
2 tbsp light butter
1 tsp salt
1/2 tsp white pepper
1 tsp fresh thyme -- finely chopped
1/2 tsp cayenne pepper
Spray a large, non-stick skillet with with non-fat cooking spray and set over medium-high heat. Add in garlic okra, bell pepper, onions, and celery. Cook until veggies are tender, about 5-7 minutes. Transfer to a bowl and set aside.
Make the roux by adding the butter to the skillet, and then add in the flour; stir until blended. Continue to cook, stirring constantly until the flour is well browned, but not burned, about 8-10 minutes.
Slowly drizzle in the broth into the skillet, continuously stirring to remove lumps, and bring to a slow simmer. Add in the thyme, bay leaves, salt, pepper, lemon juice, and tomatoes.
Add the cooked vegetables back into the skillet and simmer for about 5 minutes.
Stir in the shrimp and crabmeat and simmer until shrimp are cooked, about 3-5 minutes.
Entire recipe makes 4 servings
Serving size is 2 cups
Each serving = 4 Points +
Description:
"his delicious, low calorie Seafood Gumbo is an African influence to Louisiana cuisine, and is incredibly filling, for just 4 Points + per serving. Serve this hearty dish as any low calorie lunch or dinner and enjoy its fresh and fabulous flavors.
Ingredients"
Cuisine:
"SOUTHERN"
S(***Imported to Master Cook by JJ***):
""
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Per Serving (excluding unknown items): 207 Calories; 5g Fat (21.3% calories from fat); 25g Protein; 16g Carbohydrate; 4g Dietary Fiber; 141mg Cholesterol; 846mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1/2 Fat.
NOTES : *For added bulk without adding any additional calories or Points +, try stirring in some 0 calorie Okra from Miracle Noodle!
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0