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    You are in: Home / Recipes / Chicken and Crab Gumbo Low Fat Recipe
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    Chicken and Crab Gumbo Low Fat

    Chicken and Crab Gumbo Low Fat. Photo by Caroline Cooks

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    Total Time:

    Prep Time:

    Cook Time:

    55 mins

    15 mins

    40 mins

    Cookin-jo's Note:

    A healthy and delicious stew which stretches 1/4 pound of chicken and 1/4 pound of crabmeat a long way. Add more hot sauce if you like heat, and add a cup of sliced okra if you like it. Adapted from Bonnie Stern.

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    Ingredients:

    Servings:

    Units: US | Metric

    Directions:

    1. 1
      Heat oil in a big pot or Dutch oven over medium heat.
    2. 2
      Whisk together the flour and cayenned, then whisk into oil. Reduce heat to medium/low and continue whisking for a few minutes until the roux turns a golden colour.
    3. 3
      Add onions, celery, peppers and garlic. Cook 5 - 10 minutes until vegetables are wilted.
    4. 4
      Add broth, tomatoes, chicken, rice, salt, pepper and hot sauce. Cover and simmer 20 minutes.
    5. 5
      Add corn and crabmeat and simmer 5 minutes. Add green onions and summer 2 minutes longer.
    6. 6
      Adjust salt, pepper and hot sauce to taste.
    7. 7
      Note: You may add 1 cup sliced okra when you add the chicken.

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    Ratings & Reviews:

    • on March 11, 2009

      45

      We really enjoyed this - made it on a whim based on what we had in the house. I added extra rice and may try using some clam juice in place of some of the broth to give it a bit more of a fishy flavour - found that the crab was lost a bit. Will definitely make again - thanks!

      people found this review Helpful. Was this review helpful to you? Yes | No
    • on September 11, 2007

      55

      This is really good! I found it harder to get this to a golden-brown. I know that canola oil is better for you however, I think butter would do the trick! Otherwise, excellent recipe! Made for PAC 07.

      people found this review Helpful. Was this review helpful to you? Yes | No
    • on August 28, 2006

      45

      A delicious gumbo. Due to my husband's low sodium diet, I used low sodium chicken broth and tomatoes and didn't add any additional salt. The rest of us salted our gumbo at the table. I also added a little more chicken, in total, 2 chicken breast halves and additional hot sauce. This was very good and next time may thicken it a bit more with some additional flour. thanks for posting this really good recipe Cookin-jo!

      people found this review Helpful. Was this review helpful to you? Yes | No

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    Nutritional Facts for Chicken and Crab Gumbo Low Fat

    Serving Size: 1 (332 g)

    Servings Per Recipe: 8

    Amount Per Serving
    % Daily Value
    Calories 178.3
     
    Calories from Fat 28
    15%
    Total Fat 3.1 g
    4%
    Saturated Fat 0.5 g
    2%
    Cholesterol 14.1 mg
    4%
    Sodium 655.7 mg
    27%
    Total Carbohydrate 28.1 g
    9%
    Dietary Fiber 3.5 g
    14%
    Sugars 7.2 g
    28%
    Protein 10.9 g
    21%

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