Light Seafood Gumbo Recipe – 4 Points +
photo credit: gourmet.com
If you want to indulge in a huge, 2 cup serving of a traditional Seafood Gumbo Recipe for just 4 Points +, you came to the right place today! Loaded with all the well-loved flavors of a Louisiana Gumbo, this light and healthy version skips a lot of excess fat and calories while still maintaining an amazing taste. With shrimp and crab being so low calorie and high in protein, it wasn’t too hard to make this a Weight Watchers friendly recipe. As with all traditional gumbos, the base is a roux that is slowly browned, and adds wonderful texture and flavor to the dish.
Light Seafood Gumbo Recipe
This delicious, low calorie Seafood Gumbo is an African influence to Louisiana cuisine, and is incredibly filling, for just 4 Points + per serving. Serve this hearty dish as any low calorie lunch or dinner and enjoy its fresh and fabulous flavors.
Ingredients
- 1/2 lb shrimp, peeled and de-veined
- 1/2 lb lump crabmeat
- 1/2 lb okra, thinly sliced
- 1 cup chopped tomatoes
- 1 large yellow onion, thinly sliced
- 2 large celery stalks, chopped
- 1 large green pepper, seeded and chopped
- 3 cups fat free vegetable broth
- 3 bay leaves
- 4 garlic cloves, mined
- 1 tbsp fresh lemon juice
- 2 tbsp whole wheat flour
- 2 tbsp light butter
- 1 tsp salt
- 1/2 tsp white pepper
- 1 tsp fresh thyme, finely chopped
- 1/2 tsp cayenne pepper
Instructions
- Spray a large, non-stick skillet with with non-fat cooking spray and set over medium-high heat. Add in garlic okra, bell pepper, onions, and celery. Cook until veggies are tender, about 5-7 minutes. Transfer to a bowl and set aside.
- Make the roux by adding the butter to the skillet, and then add in the flour; stir until blended. Continue to cook, stirring constantly until the flour is well browned, but not burned, about 8-10 minutes.
- Slowly drizzle in the broth into the skillet, continuously stirring to remove lumps, and bring to a slow simmer. Add in the thyme, bay leaves, salt, pepper, lemon juice, and tomatoes.
- Add the cooked vegetables back into the skillet and simmer for about 5 minutes.
- Stir in the shrimp and crabmeat and simmer until shrimp are cooked, about 3-5 minutes.
Preparation time: 10 minute(s)
Cooking time: 30 minute(s)
Diet type: Pescatarian
Diet tags: Low calorie, Reduced fat, Reduced carbohydrate, High protein
Number of servings (yield): 4
Culinary tradition: USA (Southern)
*For added bulk without adding any additional calories or Points +, try stirring in some 0 calorie Okra from Miracle Noodle!
Entire recipe makes 4 servings
Serving size is 2 cups
Each serving = 4 Points +
PER SERVING: 186 calories; 3 g fat; 15 g carbohydrates; 26 g protein; 4 g fiber
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