Low Fat Seafood Gumbo

Note from Cheri: This recipe is reprinted with permission from A Trim & Terrific Louisiana Kitchen by Holly Berkowitz Clegg. If you enjoy traditional Southern cuisine, but are trying to eat healthy, your wishes have just come true. Holly Clegg's innovative recipes let you literally have your cake (and etouffé and pasta and gumbo and hundreds of other favorite foods) and eat them too. Click here for more information about this book and more sample recipes. This recipe freezes well, so look for seafood sales at your supermarket.

3/4 C flour 1 tablespoon minced garlic 2 onions, chopped 2 green bell peppers, chopped 2 stalks celery, chopped 2 tablespoons chopped parsley 9 cups water 1 can, (14 ½ oz.) whole tomatoes, crushed 3 bay leaves juice of half lemon 1 teaspoon dried thyme 1/4 teaspoon red pepper 4 whole cloves salt and pepper to taste 1 pint claw crabmeat 2 pounds shrimp, peeled 2 pounds trout filets, cut into pieces 1 cup chopped green onions cooked rice

Serves 12 Place flour on baking sheet and bake at 400° F for 20-30 minutes, stirring every 7 minutes, or until flour is brown in color (the color of pecan shells). This process works well in the toaster oven. While flour is browning, coat a large pot with cooking spray and saute garlic, onion, peppers celery and parsley until tender. Gradually stir in browned flour (roux). Gradually add water, tomatoes and seasonings. Bring to a boil, lower heat and cook for 15 minutes. Add crabmeat, shrimp and fish and cook for another 20 minutes. Add green onion and cook until all seafood is cooked. Discard bay leaf and cloves before serving and serve over rice. Per Serving: 220 calories; 153 mg. cholesterol; 4.2 g fat; 17% of calories from fat