Welcome! All American Mommy is a positive place where you'll read about people and companies that are making a difference. Search around and I know you'll find inspiring stories, yummy recipes, parenting advice, fun giveaways and great new product reviews.

Monday, October 19, 2009

Seafood Gumbo Recipe

This delicious Southern stew is made with tomatoes and a choice of seafood. Serve with whole-grain bread to complete the meal.

1 can (28 ounces) diced tomatoes, not drained*
1/2 cup chopped onion
1 package (8 ounces) frozen okra or 1 1/2 cups sliced celery
2 cups fat-free chicken or beef broth*
1 teaspoon chopped garlic
1 teaspoon paprika
1/8 teaspoon cayenne pepper
1 drop Tabasco sauce
3 tablespoons unbleached all-purpose flour
1/2 cup water
1 pound seafood such as firm fish fillets, scallops, and/or shelled and deveined shrimp

In a medium saucepan, mix vegetables, broth, and seasonings. Simmer, covered, until vegetables are tender.

Combine flour and water in a covered container and shake well to prevent lumps. Add to simmering vegetables and cook until bubbly. Add seafood and continue to cook until seafood is done.

*Sodium is figured for no added salt/reduced sodium.

Makes 8 cups
5 servings
Each Serving
about 1 1/2 cups
Carb Servings
2 vegetable
3 lean meat
Nutrient Analysis
calories 163
total fat 2g
saturated fat 0g
cholesterol 33mg
sodium 237mg
total carbohydrate 14g
dietary fiber 2g
sugars 5g
protein 23g

Source: Quick & Healthy Volume II, 2nd Edition, © 2009 Brenda J. Ponichtera, R.D, Published by Small Steps Press, publishing health conscious books for the general population, a division of the American Diabetes Association; retail $18.95;
To order: For discounts (40%) on bulk orders (6 or more) call 703-299-2046 or e-mail: booksales@diabetes.org.
For individual orders call 1-800-232-6733 or visit href="http://www.quickandhealthy.net/" target="_blank">http://www.QuickandHealthy.net
Also available at local and online bookstores.

No comments: