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The Recipe Instructions |
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Ingredients
2 tbsp olive oil, divided
2 tbsp Atkins Bake Mix
2 celery stalks, chopped
1 small green bell pepper, seeded, chopped
1 small onion, chopped
2 can reduced sodium chicken broth -, (14 1/2 oz ea)
1 cup water
1 cup diced stewed tomatoes
2 tsp Creole seasoning blend
2 garlic cloves, pressed
1 lb collard greens, washed, cut strips
= (or two 10-oz packages frozen)
1 package frozen cut okra - (10 oz)
2 lb large shrimp, shelled, deveined
Hot red pepper sauce
Salt, to taste
Freshly-ground black pepper, to taste
Directions
In a large saucepan, heat oil over medium heat, whisk in bake mix and cook,
whisking, until golden brown and bubbly, about 5 minutes. Add celery,
bell pepper and onion and cook, stirring occasionally, 5 minutes, until
vegetables are softened.
Add chicken broth, water, tomatoes, Creole seasoning and garlic to
vegetable mixture and bring to a boil. Add collards and okra, cover and
cook until collards are tender, about 10 minutes.
Add shrimp to gumbo, mix well, cover, and cook 3 to 4 minutes, until shrimp
are pink and cooked through. Season to taste with hot pepper sauce, salt
and pepper.
This recipe yields 6 servings.
Carbohydrates: 16.5 grams
Net Carbs: 10.5 grams
Fiber: 6 grams
Protein: 26 grams
Fat: 7 grams
Calories: 232
Description:
"Creole spices, fresh seafood and lots of Southern vegetables make
this stew hearty, flavorful and full of glorious colors."
Source:
"Atkins Cookbook at http://atkinscenter.com"
S(Formatted for MC6):
"06-03-2003 by Joe Comiskey - jcomiskey@krypto.net"
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Per Serving (excluding unknown items): 239 Calories; 7g Fat (28.5% calories
from fat); 33g Protein; 9g Carbohydrate; 4g Dietary Fiber; 230mg
Cholesterol; 253mg Sodium. Exchanges: 4 1/2 Lean Meat; 1 1/2 Vegetable; 1
Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Contributor: n/a
Preparation Time: 0:00
Servings: 6
Diet Shrimp Gumbo Recipe brought to you by Diet Recipes To-Go
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