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Low Fat Seafood Gumbo

Skinnier_MeSkinnier_Me Posts: 341Member Member Posts: 341Member Member
in Recipes
3/4 C flour
1 tablespoon minced garlic
2 onions, chopped
2 green bell peppers, chopped
2 stalks celery, chopped
2 tablespoons chopped parsley
9 cups water
1 can, (14 ½ oz.) whole tomatoes, crushed
3 bay leaves
juice of half lemon
1 teaspoon dried thyme
1/4 teaspoon red pepper
4 whole cloves
salt and pepper to taste
1 pint claw crabmeat
2 pounds shrimp, peeled
2 pounds trout filets, cut into pieces
1 cup chopped green onions

cooked rice

Serves 12

Place flour on baking sheet and bake at 400° F for 20-30 minutes, stirring every 7 minutes, or until flour is brown in color (the color of pecan shells). This process works well in the toaster oven.

While flour is browning, coat a large pot with cooking spray and saute garlic, onion, peppers celery and parsley until tender. Gradually stir in browned flour (roux). Gradually add water, tomatoes and seasonings. Bring to a boil, lower heat and cook for 15 minutes. Add crabmeat, shrimp and fish and cook for another 20 minutes. Add green onion and cook until all seafood is cooked. Discard bay leaf and cloves before serving and serve over rice.

Per Serving:
220 calories; 153 mg. cholesterol; 4.2 g fat; 17% of calories from fat

Replies

  • Skinnier_MeSkinnier_Me Posts: 341Member Member Posts: 341Member Member
    3/4 C flour
    1 tablespoon minced garlic
    2 onions, chopped
    2 green bell peppers, chopped
    2 stalks celery, chopped
    2 tablespoons chopped parsley
    9 cups water
    1 can, (14 ½ oz.) whole tomatoes, crushed
    3 bay leaves
    juice of half lemon
    1 teaspoon dried thyme
    1/4 teaspoon red pepper
    4 whole cloves
    salt and pepper to taste
    1 pint claw crabmeat
    2 pounds shrimp, peeled
    2 pounds trout filets, cut into pieces
    1 cup chopped green onions

    cooked rice

    Serves 12

    Place flour on baking sheet and bake at 400° F for 20-30 minutes, stirring every 7 minutes, or until flour is brown in color (the color of pecan shells). This process works well in the toaster oven.

    While flour is browning, coat a large pot with cooking spray and saute garlic, onion, peppers celery and parsley until tender. Gradually stir in browned flour (roux). Gradually add water, tomatoes and seasonings. Bring to a boil, lower heat and cook for 15 minutes. Add crabmeat, shrimp and fish and cook for another 20 minutes. Add green onion and cook until all seafood is cooked. Discard bay leaf and cloves before serving and serve over rice.

    Per Serving:
    220 calories; 153 mg. cholesterol; 4.2 g fat; 17% of calories from fat
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