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Spicy Seafood Gumbo Lite




Source of Recipe


Low Fat Recipes


List of Ingredients




1 cup all-purpose flour
1 cup, fat-free chicken broth
1 cup chopped celery
2 chopped onions
1 lb. party shrimp
3 cups fat-free chicken broth
2 cans tomatoes
10 oz. pkg. frozen sliced okra
1 tsp. Tabasco sauce
2 cups crab meat
2 cups cooked & deboned chicken breasts, diced
1 lb. low-fat smoked sausage, diced
1 tsp. oregano
1/2 tsp. black pepper
1 tsp. Cajun seasoning
1 tsp. garlic powder
2 tbs. Worcestershire Sauce
4 cups cooked rice


Recipe



Brown flour in iron skillet until golden. Add 1 cup chicken broth. Add celery, onion, okra , & smoked sausage. Cook over medium heat, stirring constantly, until vegetables are tender.

Add 3 cups chicken broth, tomatoes, Worcestershire sauce, Tabasco, pepper, garlic powder, oregano, & Cajun seasoning to mixture. Cook over medium heat for 30 minutes. Add shrimp, diced chicken & crab meat. Cook 20 minutes more. May add more chicken broth if needed. Serve over cooked rice.