Creole Gumbo (3.5 PTS)

Recipe Ingredients

1/2 cup	73g / 2.6oz	Green pepper - chopped
2		Celery (medium) - chopped
1		Onion - chopped (small)
2 tablespoons	30ml	Vegetable oil
1 1/2 teaspoons	7.5ml	Salt
1		Garlic - minced
1 tablespoon	15ml	Worcestershire sauce
16 oz	454g	Tomatoes - undrained
8 oz	227g	Tomato sauce
1 cup	237ml	Shrimp
1 tablespoon	15ml	Parsley - chopped
10 oz	284g	Okra (1 1/2 cups) - 1/2" pieces
1 cup	62g / 2.2oz	Crab meat
1 cup	237ml	Shrimp

Recipe Instructions

In a large saucepan, cook green pepper, celery and onion in vegetable oil until tender. Stir in salt, garlic, Worcestershire sauce, tomatoes and tomato sauce. Cover and simmer for 45 minutes to 1 hour. While simmering, drain crab meat and flake apart; drain shrimp and cut into pieces. Add, along with remaining ingredients, to simmered mixture. Recover and continue to simmer 15 to 20 minutes or until okra is tender.

Yields: 6-8 servings. (WW points for figured for 6 servings)

Per serving: 159.5 cals; 5.4g total fat (0.7g sat fat); 71mg chol; 14.3g carb; 3.2g fiber; 13.9g protein; 933mg sodium

MC Formatted by Mary [[email protected]]

Source:
Today's Farmer Oct, 2000

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