Scuba Diving club,
Southern California
Low-Fat Seafood Gumbo
Better Homes & Gardens
Favorite Soups & Stews
- 1 cup chopped green bell pepper
- 1/2 cup chopped onion
- 1 tablespoon cooking oil
- 1 tablespoon cornstarch
- 1 can Cajun-style stewed tomatoes, (14 1/2 oz)
- 1 can hot-style tomato juice, (6 oz)
- 1 cup frozen cut okra
- 4 ounces frozen crab-flavored salad-style fish,
(about 1 cup)
- 3/4 cup quick-cooking rice
- 1 1/4 cups water
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.
Stir in shrimp, crab-flavored fish, 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.
246 cal.,
4g total fat (1 g sat. fat), 93 mg chol., 931 mg sodium, 35 g carbo., 1 g
fiber, 17 g protein
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Posted March 27, 2004