Serves 4. Recipe is from “River Road Recipes III: A Healthy Collection,” contributed by Peggy Love.
2 tbls. all-purpose flour
1-1/2 tbls. oil
1 large onion, chopped
1/2 bell pepper, chopped
1/2 cup celery, sliced
5 ozs. diced Ro-tel tomatoes
1 (8-oz.) can salt-free tomato sauce
1 bay leaf
1/2 cup water
1 lb. shrimp, peeled and deveined
1/3 cup sliced green onions
1/2 tsp. black pepper
1 tsp. lemon juice
Parsley, to garnish
1 cup cooked brown rice
1. In a heavy skillet, make roux with flour and oil, stirring constantly until medium brown.
2. Add onions, bell pepper and celery and sauté until tender crisp. Add Ro-tel tomatoes, tomato sauce, bay leaf and water. Cook on medium heat until thickened, about 10 minutes.
3. Add shrimp and green onions, cook until shrimp are done, about 7 minutes. Season as needed with pepper and lemon, and garnish with parsley. Serve over cooked rice.
Nutritional information: 286 calories, 7.8 grams fat, 175 milligrams cholesterol, 367 milligrams sodium.