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RECIPE: Quick and Healthy Seafood Gumbo

You may remember Brenda’s guest post last month.  Well, she has also allowed me to be a part of her monthly Quick and Healthy recipe journalist newsletter.  What does that mean for you?  It means each month I will be able to bring you a NEW recipe and tip from Brenda’s Quick & Healthy book and/or website!

healthy seafood gumbo

Quick and Healthy Seafood Gumbo
This delicious Southern Quick and Healthy Seafood Gumbo is made with tomatoes and a choice of seafood. Serve with whole-grain bread to complete the meal.
Serves: 5
  • 1 can (28 ounces) diced tomatoes, not drained*
  • ½ cup chopped onion
  • 1 package (8 ounces) frozen okra or 1½ cups sliced celery
  • 2 cups fat-free chicken or beef broth*
  • 1 teaspoon chopped garlic
  • 1 teaspoon paprika
  • ⅛ teaspoon cayenne pepper
  • 1 drop Tabasco sauce
  • 3 tablespoons unbleached all-purpose flour
  • ½ cup water
  • 1 pound seafood such as firm fish fillets, scallops, and/or shelled and deveined shrimp
  1. In a medium saucepan, mix vegetables, broth, and seasonings. Simmer, covered, until vegetables are tender.
  2. Combine flour and water in a covered container and shake well to prevent lumps. Add to simmering vegetables and cook until bubbly.
  3. Add seafood and continue to cook until seafood is done.
  4. *Sodium is figured for no added salt/reduced sodium.
Nutrition Information
Serving size: 1½ cups Calories: 163 Fat: 2g Saturated fat: 0g Carbohydrates: 14g Sugar: 5g Sodium: 237mg Fiber: 2g Protein: 23g Cholesterol: 33mg

Source: Quick and Healthy Volume II, 2nd Edition, © 2009 Brenda J. Ponichtera, R.D, Published by Small Steps Press, publishing health conscious books for the general population, a division of the American Diabetes Association; retail $18.95;
Quick & Healthy Tip of the Month
by cookbook author Brenda J. Ponichtera, RD
As rainy weather sets in, don’t abandon your exercise program. A water-proof jacket with a hood will keep you going on rainy days. But if you are really a fair weather walker, and won’t venture out on cold or rainy days, it is time to start walking in malls or join a health club. Don’t abandon your exercise as it good for your health, both physical and mental health.
This healthy tip is provided by Quick & Healthy cookbook author, © Brenda J. Ponichtera, RD, ScaleDown Publishing, Inc.;; All rights reserved.  Visit for more recipes, menus and healthy tips.

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About Kelli Miller

My husband (Ricky) of 15 years, our three wild and wonderfully different little boys, one totally spoiled little dog named Annie, and I live in a small town on the coast of Southern Alabama.


  1. I was browsing through recipes and I got interested in Seafood Gumbo. Must try this.

  2. Hi Kelli,
    What a great Gumbo, we will love this. Thank you so much for sharing your delicious recipe with Full Plate Thursday.
    Have a great weekend!
    Miz Helen
    Miz Helen´s last blog post ..Full Plate Thursday 8-15-13


  1. […] Quick and Healthy Seafood Gumbo – This recipe really is quick and easy.  It is from Kelli at 3 Boys and a Dog and is chocked full of veggies and seafood.  A dash of spice and the option of okra truly makes it a southern favorite. […]

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