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 chopped |
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 |
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Preparation / Directions:
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
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