Prep Time: 15 minutes
Cook Time: High 2 to 3 hours; Low 6 to 7 hours
Makes 4 servings
2 cups fat-free, reduced-sodium chicken broth
1 large onion, chopped
1 green bell pepper, chopped
2 ribs celery, chopped
2 carrots, chopped
3 plum tomatoes, seeded and chopped
1 tablespoon Worcestershire sauce
1 teaspoon dried thyme
1 teaspoon dried oregano
1/4 teaspoon ground red pepper
1 package (10 ounces) frozen okra
2 cans (6 ounces each) crabmeat
2 cups cooked brown rice
1. Combine the broth, onion, bell pepper, celery, carrots, tomatoes, Worcestershire sauce, thyme, oregano, and red pepper in a 4- to 6-quart slow cooker.
2. Cover and cook on low for 5 to 6 hours or on high for 2 to 3 hours.
3. Add the okra and crabmeat and cook on low for 1 hour or on high for 30 minutes.
4. Divide among 4 bowls and top each with rice.
Per serving: 267 calories, 23 g protein, 39 g carbohydrates, 3 g fat, 0.5 g saturated fat, 6 g fiber, 603 mg sodium