Ingredients:
6 |
ounces |
uncooked medium noodles -- (about 3 cups) |
1 |
tablespoon |
vegetable oil |
3/4 |
cup |
chopped green bell pepper -- (about 1 medium) |
1/2 |
cup |
onion |
2 |
tablespoons |
chopped fresh parsley |
1/8 |
teaspoon |
ground red pepper -- (cayenne) |
1/8 |
teaspoon |
black pepper |
2 |
cloves |
garlic -- finely chopped |
1 |
tablespoon |
all-purpose flour |
16 |
ounces |
whole tomatoes - -- (1 can), undrained |
10 |
ounces |
frozen cut okra - -- (1 pkg), thawed |
6 |
ounces |
frozen cooked small shrimp - -- (1 pkg), thawed and drained |
6 |
ounces |
frozen crabmeat - -- (1 pkg), thawed, drained, and cartilage removed |
|
Preparation:
Cook noodles as directed on package; drain. Heat oil in 10-inch nonstick skillet over medium heat. Cook bell pepper, onion, parsley, red pepper, black pepper, and garlic 3 minutes, stirring frequently.
Stir in flour and tomatoes; break up tomatoes. Cook uncovered, stirring frequently, until mixture thickens and boils.
Stir in okra, shrimp, and crabmeat. Cook uncovered 5 minutes, stirring occasionally. Serve over noodles. This recipe serves six -- 2/3 cup seafood and 1/2 cup noodles each.
Comments: If frozen shrimp and crab are not readily available, canned shrimp and crab are just as delicious.
Recipe Source: BETTY CROCKER'S 125 LOW-CALORIE MAIN DISHES by General Mills, Inc |