Courtesy of Real Food Market & Deli
http://www.realfoodstore.com

Southern Gumbo

Diet Type: Low Fat

Cooking Time: 30 minutes - one hour

Ingredients:

  1 tablespoon olive oil
  2 large tomatoes, chopped
  1 green bell pepper, chopped
  2 bay leaves
  1/4 teaspoon black pepper
  1 teaspoon file powder
  1/2 pound white fish, cut into 1
  3 cups water
  1 large onion, chopped
  1/2 pound Okra, sliced (fresh or frozen)
  1/2 teaspoon celery seed
  1/4 teaspoon salt
  1/4 teaspoon Cayenne
  1/2 pound shrimp, peeled
 
Directions:

Heat oil in a large soup pot. Saute onion until transparent, about 5 minutes. Add remaining ingredients, except file powder and seafood, and bring to a boil. Reduce heat and simmer at least 30 minutes, until slightly thickened. Add seafood and file powder and simmer 5 minutes or until seafood is cooked throughout.

Servings: 6

Author: Polly Pitchford, Full Spectrum Health™

 
Nutrition Facts

Serving Size: 1
Servings per Recipe: 6
Amount Per Serving 
Calories 143
Calories from Fat 47
 % Daily Value*
Total Fat 5g8%
  Saturated Fat 1g4%
  Mono Fat 2g 
Cholesterol 90mg30%
Sodium 206mg9%
Total Carbs 9g3%
  Dietary Fiber 2g10%
Protein 16g 
Iron14%
Calcium7%
Vitamin C41%
Vitamin E6%
Vitamin A8%
Vitamin B-1215%
Vitamin B-615%
Pantothenic acid7%
Niacin14%
Riboflavin6%
Thiamin13%
Folate20%
Selenium35%
Manganese25%
Copper10%
Zinc9%
Potassium13%
Phosphorus19%
Magnesium13%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.