Ingredients:

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  3             pounds  shrimp -- peeled and cleaned
  1              dozen  crabs -- cleaned
  1            package  frozen sliced okra
  6        tablespoons  flour
  2              large  onions -- minced
  1                     bell pepper -- chopped
  1                cup  chopped celery
  2 1/2         quarts  chicken stock
  3             cloves  garlic -- minced
     1/2      teaspoon  thyme
     1/4      teaspoon  cayenne pepper
  1           teaspoon  basil
                        salt and pepper to taste
     1/2           cup  chopped green onion
  5        tablespoons  roux -- up to 6
  3        tablespoons  vinegar

Preparation:

In a microwavable bowl, combine vinager and a few tablespoons water and okra. Cook for 15 minutes, stirring every 5 minutes. When you notice that the "slime" is no longer in the Okra, remove from microwave. This may take longer than 15 minutes. Just keep watching and stirring. Once okra is de-slimed, set aside. In a large stock pot, add 4 quarts of water and roux and heat until roux has desolved. Add okra, onions, bell pepper, celery, garlic, thyme, bay leaves, cayenne and basil. Add shrimp and crabs. Add the salt and black pepper. Let this mixture slowly simmer for at least 40 minutes. Cook until seafood is throughly cooked and tender. Remove from heat and add the green onions. Let set for 10 to 15 minutes. Serve over rice.

Nutritional Information:

333 Calories (kcal); 4g Total Fat; (13% calories from fat); 49g Protein; 16g Carbohydrate; 345mg Cholesterol; 3934mg Sodium