2006 Southern Seafood Gumbo

By boandozzy

1 cup gumbo with 1/4 cup rice equals 180 calories, 5 g fat (1 g saturated fat), 60 mg cholesterol, 512 mg sodium, 22 g carbohydrate, 3 g fiber, 14 g protein.

Diabetic Exchanges: 2 lean meat, 2 vegetable, 1 starch.

Originally published as Southern Seafood Gumbo in Light & Tasty August/September 2005, p23

Ingredients

• 1 medium onion, chopped
• 2 celery ribs with leaves, chopped
• 1 medium green pepper, chopped
• 1 tablespoon olive oil
• 3 garlic cloves, minced
• 1 bottle (46 ounces) spicy hot V8 juice
• 1 can (14-1/2 ounces) diced tomatoes, undrained
• 1/4 teaspoon cayenne pepper
• 1 package (16 ounces) frozen sliced okra, thawed
• 1 pound catfish fillets, cut into 3/4-inch cubes
• 3/4 pound uncooked medium shrimp, peeled and deveined
• 3 cups cooked long grain rice

Preparation

Step 1

In a Dutch oven, saute the onion, celery and green pepper in oil until tender. Add garlic; cook 1 minute longer. Stir in the V8 juice, tomatoes and cayenne; bring to a boil. Reduce heat; cover and simmer for 10 minutes.

Stir in okra and catfish; cook 8 minutes longer. Add the shrimp; cook 7 minutes longer or until shrimp turn pink. Place rice in individual serving bowls; top with gumbo. Yield: 12 servings.