Here's a recipe for Gumbo which I made this evening for dinner. It was a big hit in our house. I modified a recipe given a while back (one which originally was given with meat and oil), and it turned out really tasty.

Brown flour in 350 F oven in pan for 15 minutes, stirring every 5 minutes until the color of caramel. Meanwhile, reconstitute the Tvp in 1 c. Boiling water, with 2 Tbsp. Cajun sauce & 1 tsp. "chicken" vegetarian bouillion. Let Tvp sit, covered, for 10 minutes to soak in the flavors. Saute vegies in 1/4 c. Vegetable broth until onions are tender. Add browned flour, stirring constantly, until all vegies are coated. Add 2 qts. Hot water and stir well. Add remaining ingredients, including the Tvp and its soaking liquid, except for the rice. Reduce heat to simmer, and cook for 1 hour, stirring occasionally. Add rice, and cook for 15 minutes more, until the broth begins to thicken. Serve with a crusty loaf of bread & a green salad.

Nutrition (per serving): 192 calories

Saturated fat 0 g

Total Fat 1 g (6% of calories)

Protein 5 g (10% of calories)

Carbohydrates 40 g (83% of calories)

Cholesterol 0 mg Sodium 208 mg

Fiber 1 g Iron 2 mg

Vitamin A 1275 Iu Vitamin C 38 mg

Alcohol 0 g

seasoning like I did. I like Tony Cachere's seasoning - it's the best. I also have a request - does anyone have a good recipe for scones which is vlf, but doesn't taste spongy? I miss a good flaky scone with my tea in the morning, and would love a good recipe which is low fat. I haven't had much success in modifying my recipes. Tia!

Fatfree Digest V96 #62

From the Fatfree Vegetarian recipe list. Downloaded from Glen's Mm Recipe Archive, http://www. Erols. Com/hosey.