16 Ingredients
  • 1/3 cup all-purpose flour
  • 3 bacon slices, diced
  • 2 cups finely chopped onion
  • 1 1/2 cups finely chopped green bell pepper (about 1 large)
  • 4 celery stalks, thinly sliced
  • 4 garlic cloves, minced
  • 1 cup water
  • 2 (14-ounce) cans fat-free, less-sodium chicken broth, divided
  • 2 teaspoons salt-free Cajun seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon crushed red pepper
  • 1 (16-ounce) bag frozen cut okra, thawed
  • 1 pound peeled and deveined medium shrimp
  • 2 (6-ounce) cans lump crabmeat (such as Chicken of the Sea), drained
  • 3 cups hot cooked long-grain white rice
  • hot pepper sauce
Nutrition
356
18% daily value
6 servings
                                       
                                            high-​fiber, dairy-​free
     

Fat

12% 8

Saturated

12% 2

Trans

- 0

Monounsaturated

- 3

Polyunsaturated

- 2

Carbs

14% 43

Carbs (net)

- 37

Fiber

23% 6

Sugars

- 6

Sugars, added

- 0

Protein

57% 29

Cholesterol

53% 159

Sodium

60% 1436

Calcium

22% 218

Magnesium

28% 111

Potassium

24% 829

Iron

19% 3

Zinc

27% 4

Phosphorus

69% 480

Vitamin A

10% 94

Vitamin C

134% 81

Thiamin (B1)

34% 1

Riboflavin (B2)

14% 0

Niacin (B3)

35% 7

Vitamin B6

42% 1

Folate equivalent (total)

62% 246

Folate (food)

- 123

Folic acid

- 73

Vitamin B12

47% 3

Vitamin D

0% 0

Vitamin E

14% 3

Vitamin K

52% 42
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