Shrimp Gumbo

2 tablespoons all-purpose flour5 teaspoons olive oil, divided1 medium onion, chopped1 medium green bell pepper, chopped1-1 1/2 medium ribs of celery, sliced1 can (14.5 ounces) no-salt-added diced tomatoes, undrained10 ounces frozen sliced okra, thawed (about 2 cups)1 can (14.5 ounces) fat-free, low-sodium chicken broth, divided2 bay leaves1 tablespoon Worcestershire sauce (lowest sodium available)1 teaspoon sugar 3/4 teaspoon dried thyme, crumbled1 pound fresh or frozen peeled raw medium shrimp, thawed if frozen 3/4 teaspoon salt 1/4 teaspoon red hot-pepper sauce1 cup uncooked instant brown or white riceHeat a Dutch oven over medium heat. Cook the flour for 1 to 1 1/2 minutes, or until beginning to turn off-white, stirring constantly. Do not overcook. Transfer to a plate.Add 2 teaspoons oil to the pot and swirl to coat the bottom. Cook the onion, bell pepper and celery for 5 minutes, stirring frequently. Stir in the undrained tomatoes, okra, 10 1/2 ounces broth, bay leaves, Worcestershire sauce, sugar and thyme.In a jar with a tight-fitting lid, combine the remaining 4 ounces of broth and the reserved flour. Cover and shake until completely blended. Stir into the tomato mixture. Bring to a boil over high heat. Reduce the heat and simmer, covered, for 25 minutes, or until the okra is very tender and the mixture has thickened. Stir frequently.Stir in the shrimp and cook, covered, for 5 minutes, or until the shrimp turn pink. Remove from the heat.Stir in 1 tablespoon oil, salt, and hot-pepper sauce. Let stand for at least 15 minutes. Discard the bay leaves.Meanwhile, prepare the rice using the package directions, omitting the salt and margarine.To serve, spoon the rice into soup bowls. Ladle the gumbo over the rice.Serves six.Cook's note: The flavors will improve if the gumbo is refrigerated overnight.Nutrition values per serving: 205 calories, 5 g fat (0.5 g saturated), 24 g carbohydrates, 4 g fiber, 16 g protein, 112 mg cholesterol, 461 mg sodium."Soul Food Recipes" (2006 American Heart Association)