* Exported from MasterCook *

CAJUN SEAFOOD GUMBO

Recipe By :
Serving Size : 4 Preparation Time :0:20
Categories : 5-10G Low Carb Regional Australian
Regional Cajun-Creole Znew


Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 tbsp butter
1/2 lg onion -- sliced
1/2 cup chopped celery
1/2 chopped green bell pepper -- capsicum
2 cl minced garlic
3 tsp cajun seasoning -- and spice mix
1/3 cup vegetable stock -- mix with 1/2 cup wat
2 lg tomato -- diced
500 g fish fillets -- 16oz white cubed
250 g prawns -- 8oz raw shrimp, peel
100 g calamari -- 3-4oz diced
2 tbsp chopped parsley

Saute in a little butter, onions, celery and pepper until soft. add garlic and spice mix. Raise heat and allow to brown. Add stock and tomatoes then simmer uncovered for 10 minutes. Add seafood and cook 10 minutes. Sprinkle with parsley and serve hot.

Cuisine:
"Cajun-Creole"
Source:
"Adapted from CONTINENTAL stock collection"












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Per Serving (excluding unknown items): 292 Calories; 9g Fat (27.3% calories from fat); 41g Protein; 12g Carbohydrate; 2g Dietary Fiber; 223mg Cholesterol; 547mg Sodium. Exchanges: 0 Grain(Starch); 5 1/2 Lean Meat; 1 Vegetable; 1 Fat; 0 Other Carbohydrates.

NOTES : Modified for Low Carb by The AUSSIE LC GOURMET Tony Blakemore Sept 2000
e-mail Tony@carb-lite.au.com
web site WWW.CARB-LITE.AU.COM









Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 1372 0 0