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Delicious Seafood Gumbo Recipe Low Carb

 

Ingredients

Servings: 10 | Preparation Time: 30 minutes

 

4 Tbsp olive oil

1 lb fresh okra, sliced (or 2 10-oz pkgs frozen, sliced okra)

4 Tbsp whole-wheat flour

1 cup chopped onion

1 cup chopped celery

1 cup chopped bell pepper

2 cloves garlic, minced

2 16-oz cans tomatoes, undrained

4 cups water

1/4 tsp cayenne pepper

1/2 tsp salt

1/2 tsp pepper

Bay leaf

1 Tbsp gumbo file spice (sassafras leaves)

2 lb raw, shelled seafood (try using a combination, like 1 lb peeled shrimp, 1/2 lb crab meat, and 1/2 lb red snapper)

 

Nutrition Facts

 

Exchanges/Choices:

1 Starch

2 Lean Meat

1/2 Fat

 

Calories 187

   Calories from Fat 70

Fat 8g

   Saturated Fat 1g

Cholesterol 97mg

Sodium 300mg

Carbohydrate 12g

   Dietary Fiber 3g

   Sugars 5g

Protein 18g

Cooking Methods

  1. Heat 2 Tbsp of the oil in a large skillet and saute the okra until slightly browned. Set the okra aside. Combine the remaining 2 Tbsp oil and the flour in the skillet and cook over medium heat, stirring constantly, until the roux is medium brown in color (this takes about 20 minutes).

  2. Stir in the onion, celery, bell pepper, garlic, and okra and cook until the vegetables are tender. Transfer the mixture to a large stockpot and add the remaining ingredients.

  3. Bring to a boil, then reduce heat and simmer, uncovered, for about 1 hour, stirring occasionally. Serve hot.

 

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