* Exported from MasterCook *

NEW ORLEANS SEAFOOD GUMBO

Recipe By :Deanie Comeaux Bahan
Serving Size : 8 Preparation Time :0:00
Categories : 5-10G Low Carb Seafood Combo


Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 tbsp whole wheat flour -- stone ground
1/3 cup olive oil
1 tsp minced garlic
1 chopped onion
1 sm chopped green bell pepper
2 stalks chopped celery
1/3 cup chopped parsley
1 pkg frozen okra
1 sm can tomato sauce -- no sugar added
1/4 tsp thyme
5 cups water
2 bay leaves
1 lb shrimp -- peeled, raw
1/2 lb crab meat
1/2 pt oysters -- with juice

Make a roux by cooking the flour and olive oil together until browned. You must stir constantly. If you burn the roux, throw it out and start over again. A burned roux will totally ruin any dish.
Once your roux is browned, add the garlic, onion, bell pepper, celery, and parsley and cook until tender. Add the okra and cook for another 5 min.
Add the tomato sauce, thyme, water, and bay leaves and stir to blend. Simmer this mixture, uncovered, for about 20 min and then add the shrimp and cook another fifteen minutes.
Add the crabmeat and oysters and cook for about 10 min.

Source:
"Sugarfree Quick & Easy"


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Per Serving (excluding unknown items): 228 Calories; 11g Fat (44.6% calories from fat); 21g Protein; 11g Carbohydrate; 2g Dietary Fiber; 128mg Cholesterol; 462mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 1 Vegetable; 2 Fat; 0 Other Carbohydrates.

NOTES : The AUSSIE Low Carb Gourmet Tony Blakemore July. 2001
e-mail Tony@carb-lite.au.com
web site www.carb-lite.au.com
Over 2,500 Low Carb, LC Diabetic, LC Kosher Recipes



Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

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