Frank's Recipes
Free Recipes Archive
Free Counter
by Pliner.Net
dating
,
lasik
,
search
,
shopping
Visitors Since July 1, 1998
This location is no longer being supported or updated.
Please adjust your browser favorites to
http://www.franksrecipes.com
MENU
»
Cookbooks
»
Hints & Tips
»
Foodservice
»
Links
»
My Awards
»
My Guestbook
»
Recipe Archive
»
Software
»
Volume Cooking
»
Where Are You
»
About
Help support this site
Recipe Archives
This site is no longer being supported.
You will be redirected to www.franksrecipes.com in
seconds
Low Fat Shrimp and Okra Gumbo
Yield: 4 servings
2 teaspoons canola or olive oil
1 onion, coarsely chopped
1 green bell pepper, seeded, coarsely chopped
1/2 cup diced spicy ham, such as capicolla or tasso
1 package (10 ounces) frozen sliced okra
1 can (19 ounces) Manhattan clam chowder or a can (10 3/4 ounces) plus 1 can water
1 teaspoon Cajun seasoning
1/2 pound medium shrimp, peeled, deveined
Freshly ground pepper
Heat oil over medium-high heat in large saucepan. Add onion, bell pepper and ham; cook, stirring frequently, until vegetables soften and begin to brown, 5 to 7 minutes. Add okra, clam chowder and Cajun seasoning; heat to simmer.
Add shrimp; cook, stirring occasionally, until pink, 2 to 3 minutes. Season with pepper.
Nutrition information per serving:
Calories ............ 190 Fat ............ 7 g Saturated fat .. 1.7 g
% calories from fat .. 34 Cholesterol .. 95 mg Sodium ........ 710 mg
Carbohydrates ...... 15 g Protein ....... 16 g Fiber .......... 3.9 g
This page is maintained by
Chef Frank Fileccia, CCC, CEC, GOM
(
Frank's Recipes
)
Copyright
© Frank Fileccia 1998, 1999, 2000, 2001, 2002, 2003, 2004.
