Hearty Seafood Gumbo - Atkins Diet Recipes

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Category : Fish And Sea Food

Recipe : Hearty Seafood Gumbo

Makes 4 servings

For a wonderful hot meal, serve this New Orleans classic over cooked rice. File
powder, the spice made from ground sassafras that gives gumbo its distinctive flavor,
is readily available in the seasonings section of most supermarkets.

2 teaspoons vegetable oil
2 medium celery stalks, chopped
1 medium onion, chopped
1/2 medium green bell pepper, chopped
2 ounces cooked boneless lean ham, diced
2 cups okra, cut into 1" chunks
2 cups canned crushed tomatoes (no salt added)
1 bay leaf
Pinch freshly ground black pepper
Pinch ground red pepper
8 ounces shrimp, peeled and deveined
1 teaspoon file powder

In large nonstick skillet, heat oil; add celery, onion, bell pepper and ham. Cook
over medium heat, stirring frequently, 6-7 minutes, until onion is lightly browned.
Add okra, tomatoes, bay leaf, black and ground red peppers and 2 cups water;
bring liquid to a boil. Reduce heat to low; simmer, covered, 12-15 minutes, until
okra is tender.
Stir shrimp and file powder into tomato mixture; cook, stirring frequently, 3-5
minutes, until shrimp turn pink. Remove and discard bay leaf. Divide evenly
among 4 plates and serve.

SERVING (1 1/4 CUPS) PROVIDES: 1/2 Fat, 2 3/4 Vegetables, 1 1/4 Proteins.

PER SERVING: 161 Calories, 4 g Total Fat, 1 g Saturated Fat, 94 mg Cholesterol, 288
mg Sodium, 14 g Total Carbohydrate, 3 g Dietary Fiber, 17 g Protein, 116 mg Calcium