¼ cup flour 2 cups fat-free chicken or fish stock 1 large onion, coarsely chopped 1 medium red or green bell pepper, diced, or combination 4 cloves garlic, minced 1 bay leaf, halved
1 ½ cups water ¾ cup long grain rice 1/3 cup cola water 2 cups sliced fresh okra, or 1 10-ounce package frozen cut okra, thawed ½ teaspoon salt, optional ¼ teaspoon pepper 8 ounces fresh shrimp, peeled, deveined, or frozen shrimp, thawed 6 ounces frozen crabmeat, thawed Bottled hot pepper sauce
In small skillet over medium heat, brown flour, stirring frequently. Immediately transfer to small bowl; cool and set aside.
In 3 qt. sauce pan over medium heat, combine chicken stock, onion, bell pepper, garlic and bay leaf. Cover with Temp Tone control open and cook until tone sounds. Close control; reduce beat to low and simmer 10 minutes, until vegetables are very tender.
Meanwhile, in 2 qt. sauce pan over medium heat, combine 1 ½ cups water and rice. Cover with Temp Tone control open; cook until tone sounds. Reduce heat to low, close control and simmer 15 minutes. Remove from heat; let stand, covered, 5 minutes. Fluff with fork; keep warm.
Stir cold water into browned flour; whisk to blend thoroughly until mixture is smooth. Stir into vegetable mixture in sauce pan; cook and stir until slightly thickened. Stir in fresh okra, salt and pepper. Clover with Temp Tone control open; cook until tone sounds. Reduce heat to low, close control and simmer 12 minutes. Stir in shrimp, crabmeat and thawed okra (if using frozen). Simmer, uncovered, 4 to 5 minutes, until shrimp turn pink and okra is render. Remove and discard bay leaf.
Spoon rice into soup bowls. Ladle gumbo over rice. Serve with hot pepper sauce.