19 Ingredients
  • 2 tablespoons canola oil, divided
  • 3 tablespoons all-purpose flour
  • 10 tablespoon fat-free, less-sodium chicken broth
  • 1 cup chopped onion
  • 4 ounces smoked ham, chopped
  • 1 cup chopped green bell pepper
  • 2/3 cup diced celery
  • 1/2 teaspoon dried thyme
  • 3 garlic cloves, minced
  • 1/2 pound fresh okra pods, sliced
  • 1/4 cup water
  • 1/2 teaspoon ground red pepper
  • 1/2 teaspoon paprika
  • 1/2 teaspoon freshly ground black pepper
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground allspice
  • 1 (28-ounce) can diced tomatoes, drained
  • 3/4 pound peeled and deveined large shrimp
  • 2 tablespoons chopped fresh flat-leaf parsley
Nutrition
183
9% daily value
6 servings
                                       
                                            high-​fiber, dairy-​free
     

Fat

10% 7

Saturated

4% 1

Trans

- 0

Monounsaturated

- 4

Polyunsaturated

- 2

Carbs

6% 18

Carbs (net)

- 13

Fiber

21% 5

Sugars

- 6

Sugars, added

- 0

Protein

29% 15

Cholesterol

25% 76

Sodium

27% 652

Calcium

13% 129

Magnesium

14% 59

Potassium

13% 626

Iron

10% 2

Zinc

12% 1

Phosphorus

41% 287

Vitamin A

10% 91

Vitamin C

56% 50

Thiamin (B1)

83% 1

Riboflavin (B2)

15% 0

Niacin (B3)

23% 4

Vitamin B6

39% 1

Folate equivalent (total)

18% 71

Folate (food)

- 61

Folic acid

- 6

Vitamin B12

29% 1

Vitamin D

0% 0

Vitamin E

18% 3

Vitamin K

39% 47
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