Seafood Gumbo (Roux made without oil)

Peel 1 pound shrimp. Boil shrimp shells in 4 cups water for 15 minutes. Drain water and save. Discard shells. Make roux by putting diced garlic, chopped green pepper, celery, onion, green onion and 2 tablespoons whole-wheat flour in pan. Using medium heat, brown flour, stirring often. After flour has browned, cover pan and let vegetables cook about 20 minutes until tender. Stir occasionally to keep flour from sticking. Add 4 cups shrimp water and 4 cups water to vegetable mixture. Add 1 pound sliced okra, condiments and lemon juice. Let mixture simmer about one hour. Add 1 pound shelled shrimp, 1 pound fish cut in small pieces and 1 pint oysters. Bring to boil and cook 5-10 minutes until shrimp, fish and oysters are done. Serve gumbo over brown rice. Sprinkle with chopped parsley. Add additional file' as desired.

Yield: 10 servings
Serving Size: 1 cup
Calories per serving: 160 (without rice)
Protein: 21 grams
Carbohydrates 7 grams


Source: LSU AgCenter
Fat 3 grams
Cholesterol 87 mg
Sodium: 290 mg
Diabetic Exchange = 3 very lean meats and 1/2 bread