non-stick cooking spray 1 stalk celery, chopped 1 clove garlic, minced 1 medium onion, chopped 1/2 green bell pepper, seeded and chopped 3 cans (14.5 ounce size) stewed tomatoes, undrained 3 cups sliced fresh okra 2 cups tomato juice 1 bay leaf 1 small red pepper pod, seeded 1 tablespoon salt-free creole seasoning 1/4 teaspoon black pepper 1 pound fresh lump crabmeat, drained and flaked 5 cups hot cooked parboiled rice (cooked without salt or fat)
Coat a large Dutch oven with cooking spray; place over medium heat until hot. Add celery, garlic, onion, and green pepper. Saute 5 minutes or until tender. Stir in next 7 ingredients; bring to a boil. Cover; reduce heat, and simmer 1 hour, stirring occasionally.
Stir in crab meat; cook 2 minutes over low heat or until heated. Discard bay leaf and pepper pod. Ladle gumbo over 1/2-cup portions of rice. Serve warm.