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Sunday, March 4, 2012

Light Seafood Gumbo

Light Seafood Gumbo
PointsPlus Value per Serving:  6
Makes:  4

1/2 pound uncooked, cleaned, deveined shrimp
1/2 pound crabmeat, cleaned (and checked for shells, naturally)
1/2 pound frozen okra
1 c. stewed tomatoes
1 large vidalia onion
2 ribs celery
1 red bell pepper
3 c. vegetable broth
3 cloves garlic
1 T. fresh lemon juice
2 T. whole wheat flour
2 T. Smart Balance margarine
1 t. table salt
1/2 t. white pepper
1 t. fresh thyme
1/2 t. 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, 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

Serving size:  2 cups

This recipe is adapted from laloosh.com.  It was delicious and a huge portion!!  I ate it with either brown rice (for 1/2 c. add 2 Points Plus) or over spaghetti squash (add 0 Points Plus).  I enjoyed it over spaghetti squash more than over rice plus I didn't get the carb bomb with the squash.

Enjoy!

2 comments:

  1. I had no idea there was flour in gumbo--call me naive. but I love gumbo (esp the okra!)

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  2. I don't know that there is normally - I haven't made it in years but I don't remember putting flour in. I do know that the flour will help the gumbo thicken and let's face it having a thick sauce is awesome.

    Thanks for reading!

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