Crab Gumbo

The fibrous gums and pectins found in okra help lower cholesterol and provide protection against stomach ulcers.

Ingredients

• 2 tablespoons vegetable oil

• 1/2 pound okra, cut into 1/2 -inch-thick slices

• 1 medium onion, coarsely chopped

• 1 red bell pepper, seeded and diced

• 1 green bell pepper, seeded and diced

• 1/2 cup diced baked ham (about 3 ounces)

• 2 cloves garlic, minced

• 1 can (14 1/2 ounces) stewed tomatoes

• 1 pound cooked lump crabmeat

• 1/4 teaspoon hot red-pepper sauce

• 1/4 teaspoon salt

• 1/4 teaspoon black pepper

• 1 can (14 1/2 ounces) reduced-sodium, fat-free chicken broth plus enough water to equal 2 cups

How to make it  45minutes

• 1

  In large saucepan over medium-high heat, heat oil. Add okra, onion, red and green bell peppers, and ham. Sauté until okra is tender and no longer sticky, about 10 minutes.
• 2

  Add garlic. Sauté 1 minute. Add tomatoes and chicken broth mixture. Simmer, uncovered, 20 minutes.
• 3

  Stir in crabmeat, pepper sauce, salt, and pepper. Gently heat through and serve.