1/2 lb. fresh okra
Vegetable cooking spray
1 tsp. vegetable oil
1 c. chopped onion
1 c. chopped celery
1/2 c. chopped red bell pepper
1 tbsp. minced Jalapeno pepper
2 cloves garlic, minced
3 (10 1/2 oz.) cans no-salt-added chicken broth
2 tsp. Creole Seafood Seasoning
2 bay leaves
1/2 lb. unpeeled, medium size fresh shrimp
1 pt. Standard oysters, drained
2 c. hot, cooked long-grain rice (cooked without salt or fat)

Wash okra and drain well. Remove tip and stem ends; cut okra into 1/4 inch slices, and set aside. Coat a Dutch oven with cooking spray; add oil, and place over medium heat until hot. Add onions and next 4 ingredients; saute 5 minutes. Add okra; cook 2 minutes. Add broth, Creole Seafood Seasoning, and bay leaves; bring to a boil. Reduce heat, and simmer, uncovered, 30 minutes.

Peel and devein shrimp. Add shrimp and oysters; cook 4 minutes. Discard bay leaves. Serve gumbo over rice. Yield: 4 servings (about 241 calories per 1 3/4 cups gumbo and 1/2 cup rice).

Protein 13.8; fat 2.9; carbohydrate 36.3; cholesterol 69; iron 5.3; sodium 263; calcium 140.