Serves: 4
WW Points: 6
Ingredients:
1 cup sweet green pepper — chopped
1/2 cup onion — chopped
1 tablespoon cooking oil
1 tablespoon cornstarch
14 1/2 ounces Cajun-style stewed tomatoes
6 ounces tomato juice — hot style
1 cup frozen okra — cut
8 ounces shrimp — peeled and cooked
1 cup crabmeat — frozen, salad style
3/4 cup rice — quick cook
1 1/4 cups water
Instructions:
In a large saucepan or 4-quart Dutch oven cook sweet pepper and onion in hot oil until tender; stir in cornstarch. Add undrained tomatoes and tomato juice all at once. Cook and stir until bubbly; add okra. Bring mixture to boiling; reduce heat. Cover; simmer for 10 minutes.
Stir in shrimp, crab-flavored fish, uncooked rice, and water. Return mixture to boiling. Remove from heat. Cover and let stand about 5 minutes or until rice is tender, stirring occasionally. Makes 4 main-dish servings.
Nutritional Analysis:
Per Serving: 317 Calories; 5g Fat (14.9% calories from fat); 22g Protein; 44g Carbohydrate; 4g Dietary Fiber; 113mg Cholesterol; 568mg Sodium. Exchanges: 2 Grain(Starch); 2 1/2 Lean Meat; 2 1/2 Vegetable; 1/2 Fat.