RECIPE: Quick and Healthy Seafood Gumbo
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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.
Ingredients
- 1 can 28 ounces diced tomatoes, not drained*
- ½ Cup(s) chopped onion
- 1 package 8 ounces frozen okra or 1 1/2 cups sliced celery
- 2 Cup(s) 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(s) water
- 1 pound seafood such as firm fish fillets scallops, and/or shelled and deveined shrimp
Instructions
- In a medium saucepan, mix vegetables, broth, and seasonings. Simmer, covered, until vegetables are tender.
- Combine flour and water in a covered container and shake well to prevent lumps. Add to simmering vegetables and cook until bubbly.
- Add seafood and continue to cook until seafood is done.
- *Sodium is figured for no added salt/reduced sodium.
Nutrition
Calories: 163kcalCarbohydrates: 14gProtein: 23gFat: 2gCholesterol: 33mgSodium: 237mgFiber: 2gSugar: 5g
Tried this recipe?Let us know how it was!
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;
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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.; scaledwn@gorge.net; All rights reserved. Visit www.QuickandHealthy.net for more recipes, menus and healthy tips.
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
I was browsing through recipes and I got interested in Seafood Gumbo. Must try this.