• Servings: 6
• 2 tablespoons all-purpose flour
• 2 teaspoons olive oil
• 1 medium onion, chopped
• 1 medium green bell pepper, chopped
• 1 to 1 1/2 medium ribs of celery, sliced
• 14.5-ounce can no-salt-added diced
• tomatoes, undrained
• 10 ounces frozen sliced okra, thawed (about 2 cups)
• 10 1/2 ounces canned fat-free, low-sodium chicken broth
• 2 bay leaves
• 1 tablespoon Worcestershire sauce (lowest sodium available)
• 1 teaspoon sugar
• 3/4 teaspoon dried thyme, crumbled
• 4 ounces canned fat-free, low-sodium chicken broth
• 1 pound fresh or frozen peeled raw medium shrimp, thawed if frozen
• 1 tablespoon olive oil
• 3/4 teaspoon salt
• 1/4 teaspoon red hot-pepper sauce
• 1 cup uncooked instant brown or white rice

1. Serves 6; 1 cup gumbo and 1/3 cup rice per serving
2. Heat a Dutch oven over medium heat.
3. Cook the flour for 1 to 1 1/2 minutes, or until beginning to turn off-white, stirring constantly.
4. Do not overcook.
5. Transfer to a plate.
6. Add 2 teaspoons oil to the pot and swirl to coat the bottom.
7. Cook the onion, bell pepper, and celery for 5 minutes, stirring frequently.
8. Stir in the undrained tomatoes, okra, 10 1/2 ounces broth, bay leaves, Worcestershire sauce, sugar, and thyme.
9. In a jar with a tight-fitting lid, combine the remaining broth and the reserved flour.
10. Cover and shake until completely blended.
11. Stir into the tomato mixture.
12. Bring to a boil over high heat.
13. Reduce the heat and simmer, covered, for 25 minutes, or until the okra is very tender and the mixture has thickened, stirring frequently.
14. Stir in the shrimp.
15. Cook, covered, for 5 minutes, or until the shrimp turns pink. Remove from the heat. Stir in 1 tablespoon oil, salt, and hot-pepper sauce. Let stand for at least 15 minutes.
16. Discard the bay leaves.
17. Meanwhile, prepare the rice using the package directions, omitting the salt and margarine.
18. To serve, spoon the rice into soup bowls.
19. Ladle the gumbo over the rice.
20. Nutrition Analysis (per serving)
21. Calories 205; Total Fat 5.0 g; Saturated 0.5 g; Polyunsaturated 1.0 g; Monounsaturated 3.0 g; Cholesterol 112 mg; Sodium 461 mg; Carbohydrates 24 g; Total Sugars 6 g; Dietary Fiber 4 g; Protein 16 g
22. Dietary Exchange
23. 1 Starch; 2 Vegetable; 2 Lean Meat

2 tablespoons all-purpose flour 2 teaspoons olive oil 1 medium onion, chopped 1 medium green bell pepper, chopped 1 to 1 1/2 medium ribs of celery, sliced 14.5-ounce can no-salt-added diced tomatoes, undrained 10 ounces frozen sliced okra, thawed (about 2 cups) 10 1/2 ounces canned fat-free, low-sodium chicken broth 2 bay leaves 1 tablespoon Worcestershire sauce (lowest sodium available) 1 teaspoon sugar 3/4 teaspoon dried thyme, crumbled 4 ounces canned fat-free, low-sodium chicken broth 1 pound fresh or frozen peeled raw medium shrimp, thawed if frozen 1 tablespoon olive oil 3/4 teaspoon salt 1/4 teaspoon red hot-pepper sauce 1 cup uncooked instant brown or white rice