Ingredients:

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
   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           chopped onion -- (about 1 medium)
   2      tablespoons   chopped fresh parsley
     1/8  teaspoon      ground red pepper -- (cayenne)
     1/8  teaspoon      black pepper
   2                    garlic cloves -- 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