Shrimp And Fish Gumbo from Healthy Diabetic Recipes

Shrimp And Fish Gumbo Recipe

Recipe Ingredients:

8 oz fresh or frozen orange roughy
= (or other fish fillets)
6 oz deveined shelled raw shrimp
3 3/4 cups water, divided
1 cup chopped onion
1/2 cup chopped green bell pepper
2 garlic cloves, minced
1/2 tsp chicken or fish bouillon granules
2 cans no-salt-added stewed tomatoes, (14 1/2 oz ea),
undrained
1 1/2 cups frozen okra, thawed
1 tsp dried thyme leaves
1 tsp dried savory leaves
1/4 tsp ground red pepper
1/8 tsp freshly-ground black pepper
2 tbsp cornstarch
2 tbsp finely-chopped low-sodium ham
2 cups hot cooked brown rice

Recipe Instructions:

Remove and discard skin from fish; cut fish into 1-inch pieces. Bring 3 cups water to a boil in medium saucepan over high heat. Add fish and shrimp; cook 3 to 4 minutes or until fish flakes easily when tested with fork and shrimp are opaque. Drain; set aside.

Combine onion, bell pepper, additional 1/2 cup water, garlic and bouillon granules in large saucepan. Bring to a boil over medium-high heat; reduce to medium-low. Cover and simmer 2 to 3 minutes or until vegetables are crisp-tender.

Stir in stewed tomatoes with juice, okra, thyme, savory, red pepper and black pepper. Return to a boil; reduce heat. Simmer, uncovered, 3 to 5 minutes or until okra is tender.

Combine remaining 1/4 cup water and cornstarch in small bowl. Stir into mixture in saucepan. Cook and stir over medium heat until mixture boils and thickens. Cook and stir 2 minutes more. Add fish, shrimp and ham; heat through. Serve over rice.

This recipe yields 4 servings.

Exchanges Per Serving: 2 Starch, 2 Meat, 3 Vegetable.

Nutrition Facts: Calories 338; Calories from Fat 17%; Total Fat 7g; Saturated Fat 1g; Protein 22g; Carbohydrates 49g; Cholesterol 77mg; Sodium 274mg; Dietary Fiber 7g.

Comments: Although shrimp are high in cholesterol (about 150 mg for one 3-ounce serving), this recipe combines them with lower cholesterol orange roughy (about 25 mg for one 3-ounce serving) to provide a great-tasting gumbo with no cholesterol worries.

Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"08-08-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"

Servings: 4

"Enchant, stay beautiful and graceful, but do this, eat well. Bring the same consideration to the preparation of your food as you devote to your appearance. Let your dinner be a poem, like your dress."

~ Charles Pierre Monselet

 

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