Shrimp Gumbo
1 tablespoon canola oil
1 1/2 tablespoon flour
1/2 cup chopped green pepper
1/2 cup chopped celery
1/2 cup chopped okra or green beans (fresh, frozen or canned)
1/2 cup chopped tomato
2 cups fat-free, reduced sodium chicken broth
6 ounces cooked frozen shrimp
Salt, pepper, garlic, red pepper, Cajun seasoning and/or Tabasco, to taste
In medium saucepan off heat, whisk together oil with flour until completely blended. Heat oil and flour mixture over low to medium heat, stirring constantly, until it turns copper colored, about 4 minutes. Stir in vegetables, then gradually stir in chicken broth. Bring to boil. Reduce heat to low and simmer 10 minutes. Add frozen shrimp and seasonings of your choice and continue to cook additional 5 minutes.
Makes 2 servings
Serving Size: 1/2 of recipe
Nutrients per serving:
Calories: 213
Total fat: 9 grams (34% of calories)
Saturated fat: less than 1 gram
Cholesterol: 166 mg
Sodium: 735 mg
Carbohydrate: 13 grams (24% of calories)
Protein: 22 grams (42% of calories)
Dietary fiber: 3 gram
1 tablespoon canola oil
1 1/2 tablespoon flour
1/2 cup chopped green pepper
1/2 cup chopped celery
1/2 cup chopped okra or green beans (fresh, frozen or canned)
1/2 cup chopped tomato
2 cups fat-free, reduced sodium chicken broth
6 ounces cooked frozen shrimp
Salt, pepper, garlic, red pepper, Cajun seasoning and/or Tabasco, to taste
In medium saucepan off heat, whisk together oil with flour until completely blended. Heat oil and flour mixture over low to medium heat, stirring constantly, until it turns copper colored, about 4 minutes. Stir in vegetables, then gradually stir in chicken broth. Bring to boil. Reduce heat to low and simmer 10 minutes. Add frozen shrimp and seasonings of your choice and continue to cook additional 5 minutes.
Makes 2 servings
Serving Size: 1/2 of recipe
Nutrients per serving:
Calories: 213
Total fat: 9 grams (34% of calories)
Saturated fat: less than 1 gram
Cholesterol: 166 mg
Sodium: 735 mg
Carbohydrate: 13 grams (24% of calories)
Protein: 22 grams (42% of calories)
Dietary fiber: 3 gram