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
about 1 1/2 cups
3 lean meat
total fat 2g
saturated fat 0g
total carbohydrate 14g
dietary fiber 2g
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: firstname.lastname@example.org.
For individual orders call 1-800-232-6733 or visit href="http://www.quickandhealthy.net/" target="_blank">http://www.QuickandHealthy.net