Shrimp Gumbo

Amount	Measure	Ingredient -- Preparation Method
--------	------------	--------------------------------
1/3	cup	vegetable oil
1/3	cup	all-purpose flour
1 1/2	pounds	shrimp -- peeled and deveined
4	cups	low sodium chicken broth
1	small	onion -- diced
2	stalks	celery -- diced
1	small	green bell pepper -- diced
2	cloves	garlic -- minced
14 1/2	ounces	no salt added diced tomatoes
1	tablespoon	low sodium Worcestershire sauce
2	teaspoons	Cajun seasoning -- see recipe
2	whole	bay leaves

In a large Dutch oven heat oil over medium-high.

Gradually stir in flour stirring constantly until there are no lumps. Continue stirring and cooking until mixture is the color of a copper penny.

Add onions, celery, and green peppers. Cook until the vegetables start to soften.

Add garlic and cook until fragrant about 30 seconds.

Add tomatoes, Worcestershire sauce, seasoning, bay leaves, and chicken stock. Bring to a boil.

Reduce heat and simmer for 30 minutes.

Add shrimp and cook for a couple minutes until the shrimp turns pink. Don't overcook or the shrimp will be rubbery.

Remove bay leaves before serving.

Notes: Be sure not to leave the oil flour mixture unattended. It can go from a roux to burnt crisp in seconds. This is the basis of the recipe.

Makes 6 servings.

Per Serving: 322 Calories; 14g Fat (39.9% calories from fat); 32g Protein; 16g Carbohydrate; 2g Dietary Fiber; 173mg Cholesterol; 637mg Sodium. Exchanges: 1/2 Grain (Starch); 4 Lean Meat; 1/2 Vegetable; 2 1/2 Fat; 0 Other Carbohydrates.