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Obesity Discussion · 08-11-07, 04:34 AM

SHRIMP GUMBO

Servings: 6
Prep time: 0:25:00
Bake/Cook time: 0:25:00

Calories: 327
Fat: 12 grams
Protein: 39 grams
Carbohydrates: 17 grams
Fiber: 5 grams
Net Carbs: 12 grams
3 tablespoons olive oil, divided
2 tablespoons Atkins Quick Cuisine Bake Mix

TM

2 celery stalks, chopped (1 cup)
1 small green bell pepper, seeded and chopped (1/3 cup)
1 small onion, chopped (2/3 cup)
3 cans (14 1/2 ounces each) reduced sodium chicken broth
1 cup diced stewed tomatoes
2 teaspoons Creole seasoning blend
2 tablespoons chopped garlic
1 pound collard greens, washed, cut in strips, or 2 packages
(10 ounces each) frozen
1 (10-ounce) package frozen cut okra
2 pounds large shrimp, shelled and deveined
Hot red pepper sauce
salt and pepper
1. In a large saucepan, heat oil over medium heat, whisk in
bake mix and cook, whisking, until deep golden brown
and bubbly, about 5 minutes. Add celery, bell pepper
and onion and cook, stirring occasionally, 5 minutes,
until vegetables are softened. Add garlic and creole
seasoning and cook for 1 minute longer.
2. Add chicken broth and tomatoes to vegetable mixture
and bring to a boil. Add collards and okra, cover and
cook until collards are tender, about 10 minutes.
3. Add shrimp to gumbo, mix well, cover, and cook 4
minutes, until shrimp are pink and cooked through.
Season to taste with hot pepper sauce, salt and pepper.
Creole spices, fresh seafood and lots of Southern vegetables
make this stew hearty, flavorful and full of glorious colors.

08-11-07, 04:34 AM	#1 (permalink)
Obesity Discussion Administrator Join Date: Jan 2005 Location: Phoenix, AZ Posts: 7,906 Weight Statistics 8/1/2006 Start Date: 185 lb Start Weight: 152 lb Current Weight: 155 lb Goal Weight: -33 lb Weight Loss: 5/1/2007 Goal Date:	Atkins - Shrimp Gumbo SHRIMP GUMBO Servings: 6 Prep time: 0:25:00 Bake/Cook time: 0:25:00 Calories: 327 Fat: 12 grams Protein: 39 grams Carbohydrates: 17 grams Fiber: 5 grams Net Carbs: 12 grams 3 tablespoons olive oil, divided 2 tablespoons Atkins Quick Cuisine Bake Mix TM 2 celery stalks, chopped (1 cup) 1 small green bell pepper, seeded and chopped (1/3 cup) 1 small onion, chopped (2/3 cup) 3 cans (14 1/2 ounces each) reduced sodium chicken broth 1 cup diced stewed tomatoes 2 teaspoons Creole seasoning blend 2 tablespoons chopped garlic 1 pound collard greens, washed, cut in strips, or 2 packages (10 ounces each) frozen 1 (10-ounce) package frozen cut okra 2 pounds large shrimp, shelled and deveined Hot red pepper sauce salt and pepper 1. In a large saucepan, heat oil over medium heat, whisk in bake mix and cook, whisking, until deep golden brown and bubbly, about 5 minutes. Add celery, bell pepper and onion and cook, stirring occasionally, 5 minutes, until vegetables are softened. Add garlic and creole seasoning and cook for 1 minute longer. 2. Add chicken broth and tomatoes to vegetable mixture and bring to a boil. Add collards and okra, cover and cook until collards are tender, about 10 minutes. 3. Add shrimp to gumbo, mix well, cover, and cook 4 minutes, until shrimp are pink and cooked through. Season to taste with hot pepper sauce, salt and pepper. Creole spices, fresh seafood and lots of Southern vegetables make this stew hearty, flavorful and full of glorious colors. Atkins - Shrimp Gumbo Copyright 2005 Atkins Nutritionals, Inc., All Rights Reserved. For more on how to do Atkins, go to Atkins Diet __________________