How To Make A Healthy Seafood Gumbo

Servings: 4
Nutrition information per serving:

1/2 Cup

Green pepper, chopped

2/3 Cup

Celery, chopped

2/3 Cup

Tomato, chopped

4 Tablespoons

Margarine

2/3 Pound

Shrimp, shelled, deveined

10

Oysters, raw

1 Quart

Fish or Chicken broth

3 Tablespoons

All-purpose flour

4 Teaspoons

Fil? powder

1/4 Pound

Okra, sliced

3 Ounces

Lump crabmeat

1/2 Clove

Garlic, finely chopped

1/4 Cup

Onion, chopped

Pinch of

Cayenne pepper

  1. In a large saucepan saut? green pepper, celery, and tomato in 1 tablespoon margarine, until soft, about 5 minutes. Add shrimp and oysters and simmer uncovered for 15 minutes, stirring often. Add broth, cover and boil for 25 minutes.
  2. Meanwhile, combine flour and fil? powder in a cup. Melt 3 tablespoons margarine in a small saucepan over low heat. Whisk in fil? mixture and cook the roux for 2 to 3 minutes. Gradually add 1 Cup of stock from simmering soup, stirring constantly, and bring to a boil. Transfer thickened stock to the saucepan containing the shrimp and oysters. Add okra, crab, garlic, onion, and cayenne to taste and simmer over low heat for 30 minutes. Serve hot.

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