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Low Fat Seafood Gumbo Recipe


Ingredients
* 1 teaspoon lite cooking oil
* 1 cup all-purpose flour
* 4 cups, fat-free chicken broth
* 1 cup chopped celery
* 2 onions, chopped
* 1 lb. shrimp
* 2 cans chopped tomatoes
* 10 oz. pkg. frozen, chopped okra
* 1 teaspoon Tabasco sauce
* 2 cups crab meat
* 1 lb. low-fat smoked sausage, diced
* 1 teaspoon oregano
* 1/2 teaspoon black pepper
* 1 teaspoon Cajun seasoning
* 1 teaspoon garlic powder
* 2 tablespoons Worcestershire Sauce
* 4 cups cooked rice

Directions
1. Heat 1 tsp cooking oil in a large soup pot. Add flour and cook, stirring, until golden brown.
2. Add 1 cup chicken broth. Add celery, onion, okra and smoked sausage. Cook over medium heat, stirring constantly, until vegetables are tender.
3. Add 3 cups chicken broth, tomatoes, Worcestershire sauce, Tabasco, pepper, garlic powder, oregano, and Cajun seasoning. Cook over medium heat for 30 minutes.
4. Add shrimp and crab meat. Cook another 20 minutes.
Serve over cooked rice.

Note: The okra adds flavor and helps thicken the gumbo. Many people love fried okra, but do not like it boiled due to it's sticky nature. If you are one of those, just leave it out.





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Note: These recipes are not intended to be a diet plan. They are simply recipes that taste good and provide lower calories than a traditional recipe for the same dish. You should consult a medical professional before beginning any weight loss plan.




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