Light Seafood Gumbo

This delicious, low calorie Seafood Gumbo is an African influence to Louisiana cuisine, and is incredibly filling. It can be enjoyed as is or served over cauliflower rice.

Ingredients

• 1/2 lb shrimp, peeled and de-veined
• 1/2 lb lump crabmeat (can omit and increase to 1 lb shrimp if desired)
• 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, minced
• 1 tbsp fresh lemon juice
• 2 tbsp whole wheat flour
• 2 tbsp butter
• 1 tsp salt
• 1/2 tsp white pepper
• 1 tsp fresh thyme, finely chopped
• 1/2 tsp cayenne pepper

Instructions

1. Spray a large, non-stick skillet 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.
2. 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.
3. Slowly drizzle 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.
4. Add the cooked vegetables back into the skillet and simmer for about 5 minutes.
5. Stir in the shrimp and crabmeat and simmer until shrimp are cooked, about 3-5 minutes.

Cooking time: about 30 minutes
Entire recipe makes 4 servings; serving size is 2 cups

PER SERVING: 186 calories; 3 g fat; 15 g carbohydrates; 26 g protein; 4 g fiber