red bell pepper, cored and cut into 1/2-inch dice
green bell pepper, cored and cut into 1/2-inch dice
freshly ground black pepper
1/8 - 1/4
ground red pepper
14 1/2ounce can
fat-free chicken broth, plus enough water to equal 3 cups
chopped, drained canned tomatoes
chopped green onions
red snapper or catfish fillet, cut into 1-1/2-inch chunks
medium shrimp, peeled and deveined
cooked whole-grain rice
Cook bacon in heavy Dutch oven over medium heat until crisp. Drain on paper towels.
Reduce heat to medium-low. Stir flour into drippings and cook, stirring frequently, until mixture is deep golden brown, about 5 to 8 minutes. (Be careful not to burn.) Stir in onion, diced bell peppers, garlic, salt, black pepper, thyme and red pepper. Cover and cook, stirring occasionally, until vegetables are tender, 10 minutes.
Gradually stir in broth, then okra, tomatoes and green onions. Return to simmer and cook, covered, until mixture is thickened and vegetables are tender, 10 to 15 minutes. Stir in snapper and shrimp; cook 5 minutes more. Stir in bacon. Serve over cooked rice. Makes 6 servings.
- Servings Per Recipe 6
- Fat, total(g)6,
- sat. fat(g)1,
- Percent Daily Values are based on a 2,000 calorie diet