Shrimp and Okra Gumbo

DHalaby73

Thanks to savory spices and a quick-cooking roux, this gumbo cuts back on time (and calories!) and keeps the rich flavor.

Prep Time: 40 minutes

Yield: 4 servings (serving size: 1 1/2 cups gumbo and 1 1/2 teaspoons parsley)
Ingredients
2 tablespoons canola oil, divided
3 tablespoons all-purpose flour
10 tablespoon fat-free, less-sodium chicken broth
1 cup chopped onion
4 ounces smoked ham, chopped
1 cup chopped green bell pepper
2/3 cup diced celery
1/2 teaspoon dried thyme
3 garlic cloves, minced
1/2 pound fresh okra pods, sliced
1/4 cup water
1/2 teaspoon ground red pepper
1/2 teaspoon paprika
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1/4 teaspoon ground allspice
1 (28-ounce) can diced tomatoes, drained
3/4 pound peeled and deveined large shrimp
2 tablespoons chopped fresh flat-leaf parsley
Preparation
1. Heat 1 tablespoon oil in a large saucepan over medium-high heat. Add flour; cook 1 minute or until lightly browned, stirring constantly with a whisk. Add broth; stir with a whisk until thick. Pour into a bowl; set aside. Wipe pan clean with paper towels.

2. Heat remaining 1 tablespoon oil in pan over medium heat. Add onion and ham; cook 10 minutes, stirring occasionally. Add bell pepper and next 4 ingredients (through okra); cook 5 minutes or until vegetables are almost tender, stirring occasionally. Add broth mixture, water, and next 6 ingredients (through tomatoes). Bring to a boil; reduce heat, and simmer 10 minutes or until vegetables are tender. Stir in shrimp; cook 4 minutes or until shrimp are done. Sprinkle with parsley.

Nutritional Information
Calories:
300
Fat:
10.5g (sat 1.4g,mono 4.4g,poly 2.8g)
Protein:
26.6g
Carbohydrate:
26.5g
Fiber:
7.3g
Cholesterol:
143mg
Iron:
4mg
Sodium:
918mg
Calcium:
162mg