Serves: 8
Total Calories: 788

1 large onion, chopped (about 1 cup)
1 medium green bell peppers, chopped (about 1 cup)
2 medium stalks celery, chopped (about 1 cup)
1 1/2 pounds fresh okra, cut into 1/2-inch pieces*
2 cloves garlic, crushed
1/4 cup (1/2 stick) plus 2 tablespoons margarine or butter
1/2 cup all-purpose flour
1 (16-ounce) can whole tomato, undrained
5 cups chicken broth, clam juice or water
2 teaspoons salt
1/2 teaspoon white pepper
1/2 teaspoon black pepper
1/2 teaspoon ground red pepper (cayenne)
2 bay leaves
1 pound raw medium shrimp, peeled and deveined
3/4 pound cooked lump crabmeat
3 cups hot cooked rice

1. Mix onion, bell pepper, celery, okra and garlic reserve.
2. Heat margarine in 6- to 8-quart Dutch oven over medium heat until hot. Gradually stir in flour. Cook, stirring constantly, until caramel colored, about 7 minutes.
3. Add half of reserved onion mixture. Cook, stirring constantly, about 1 minute. Stir in remaining onion mixture. Cook until celery is crisp- tender, about 4 minutes. Stir in and break up tomatoes. Stir in chicken broth, salt, white
pepper, black pepper, red pepper and bay leaves. Heat to boiling reduce heat. Simmer uncovered, stirring occasionally, 1 hour.
4. Add shrimp and crabmeat to Dutch oven. Heat to boiling. Boil uncovered 1 1/2 minutes remove from heat. Cover and let stand 15 minutes. Stir and remove bay leaves. Serve over rice.

1 SERVING: Calories 345 (Calories from Fat 0) Fat 11g (Saturated 0g) Cholesterol 95mg Sodium 1690mg Carbohydrates 40g (Dietary Fiber 0g) Protein 22g.
*2 packages (10 ounces each) frozen cut okra, thawed and drained, can be substituted for the fresh okra.

Nutritional Facts:

Serves: 8
Total Calories: 788
Calories from Fat: 58

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