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.
Servings 5
Calories 163kcal
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: 163kcal | Carbohydrates: 14g | Protein: 23g | Fat: 2g | Cholesterol: 33mg | Sodium: 237mg | Fiber: 2g | Sugar: 5g
