Hearty Seafood Gumbo -Ww

Title:
Hearty Seafood Gumbo -Ww

Yield:
4 Servings

Categories:
1incoming,
Creole,
Fish-shellf




Ingredients:





     2 ts Vegetable oil


     2 md Celery stalks; chopped


     1 md Onion; chopped


   1/2 md Green bell pepper; chopped


     2 oz Cooked boneless lean ham;


          -diced


     2 c  Okra; cut into 1" chunks


     2 c  No-salt-added whole


          -tomatoes; crushed


     1    Bay leaf


     1 pn Freshly ground black pepper


     1 pn Ground red pepper


     8 oz Shrimp; peeled and deveined


     1 ts File powder; optional






 In large nonstick skillet, heat oil; add celery, onion, bell pepper and


 ham. Cook over medium heat, stirring frequently, 6-7 minutes, until onion


 is lightly browned.


 


 Add okra, tomatoes, bay leaf, black and ground red peppers and 2 cups


 water; bring liquid to a boil. Reduce heat to low; simmer, covered, 12-15


 minutes, until okra is tender.


 


 Stir shrimp and file powder (if using) into tomato mixture; cook gently (do


 not boil), stirring frequently, 3-5 minutes, until shrimp turn pink. Remove


 and discard bay leaf. Divide evenly among 4 plates and serve.


 


 SERVING (1 1/4 CUPS) PROVIDES: 1/2 Fat, 2 3/4 Vegetables, 1 1/4 Proteins.


 


 PER SERVING: 161 Calories, 4 g Total Fat, 1 g Saturated Fat, 94 mg


 Cholesterol, 288 mg Sodium, 14 g Total Carbohydrate, 3 g Dietary Fiber, 17


 g Protein, 116 mg Calcium


 


 >Recipe from Weight Watchers Slim Ways Hearty Meals


 


 (C) Weight Watchers Light and Tasty Deluxe 1997 The Learning Company, Inc.


 Recipes Weight Watchers International, Inc., owner of the registered


 trademark.


 


 BookNote: For a wonderful hot meal, serve this New Orleans classic over


 cooked rice. File powder, the spice made from ground sassafras that gives


 gumbo its distinctive flavor. File should not be allowed to boil after it


 is added. Look for it in the seasonings section of most supermarkets


 


 >Edited by Pat Hanneman (Kitpath) 98-Feb for (C) Eat-Lf Mailing List


 Archives


 


 Recipe by: Weight Watchers Slim Ways Hearty Meals


 


 Posted to EAT-LF Digest by KitPATh 
on Feb 18,


 1998