Shrimp Creole

Ingredients

• 1/2 c. onions, chopped
• 1 1/2 cloves garlic, minced
• 3 Tbsp. (give or take) all-purpose flour
• 1/2 c. green peppers, chopped
• 1/2 c. celery, chopped
• 16 oz. can tomatoes, cut up
• 3 Tbsp. butter or margarine
• 1 1/2 c. water
• 2 bay leaves
• 1 tsp. dried oregano
• 1 Tbsp. dried thyme
• 2 tsp. salt
• 2 tsp. hot pepper sauce
• 1 1/2 tsp. white pepper
• 1 tsp. ground red pepper
• 3/4 tsp. black pepper
• 1 1/2 tsp. dried basil leaves
• 2 tsp. sugar
• 10 oz. frozen or canned, chopped okra
• 3 lb. or 3 1/2 lb. fresh jumbo shrimp
• 1 can or 1 lb. flaked crab meat
• 2 Tbsp. low-sodium soy sauce
• 4 (6 oz.) skinned chicken breast halves
• 3 Tbsp. sesame seed
• 2 Tbsp. all-purpose flour
• garlic powder
• 1/4 tsp. pepper
• vegetable cooking spray
• 1 Tbsp. margarine, melted