Healthy-Lowfat Crab & Shrimp Gumbo

Great conference call and perspectives shared last night (9/14). The emphasis on recommitment was helpful to me especially. I'm looking forward to a brand new 6 week session and opportunity to fully recommit and stay focused on those important goals I have set for myself. I wish everyone strength and success as we continue on our journey. In celebration of warm foods & soups for the fall and winter mentioned last night I thought this was a great recipe to share - Love & abundant healthy living to all - Betty Robinson:
HEALTHY-LOW FAT CRAB & SHRIMP GUMBO
Total Fat (g) 5 per serving
Saturated Fat (g) 1
1 pound fresh or frozen large shrimp in shells
1/3 cup all-purpose flour (or whole wheat flour)
2 tablespoons canola or olive oil
2 cups chopped onion
1-1/2 cups chopped green and/or red sweet pepper
4 stalks celery, thinly sliced
4 cloves garlic, minced
2 14-ounce cans lower-sodium beef broth
1 cup water
1 recipe Cajun Spice Mix (see recipe below)
1 16-ounce package frozen cut okra
2 6-ounce cans crabmeat, drained or fresh lump crabmeat
3 cups hot cooked long grain rice or brown rice
Green onions (optional)
Bottled hot pepper sauce (optional)
1. Thaw shrimp, if frozen. Peel and devein shrimp, leaving tails intact if desired. Rinse shrimp; pat dry with paper towels. 2. In a medium skillet, cook flour over medium heat about 6 minutes or until brown, stirring often. Transfer to a medium bowl; set aside. 3. In a 4-quart Dutch oven, heat oil over medium heat. Add onion, sweet pepper, celery, and garlic; cook and stir about 5 minutes or until tender. 4. Slowly whisk broth into browned flour. Add broth mixture, water, and Cajun Spice Mix to Dutch oven. Stir in okra. Bring to boiling; reduce heat. Cover and simmer for 15 minutes. 5. Add shrimp; cook for 2 to 3 minutes or until shrimp is pink. Gently stir in crabmeat. 6. To serve, spoon gumbo into 8 bowls. Top each serving with rice, a shrimp, and a green onion, if desired. If desired, pass hot pepper sauce. Makes 8 (1-1/4 cups gumbo plus 1/3 cup rice) servings. Cajun Spice Mix: In a small bowl, combine 1/2 teaspoon dried thyme, crushed; 1/4 teaspoon ground white pepper; 1/4 teaspoon sea salt; 1/4 teaspoon ground black pepper; and 1/4 teaspoon crushed red pepper.