Chicken and Crab Gumbo Low Fat

Total Time
55mins
Prep
15 mins
Cook
40 mins

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

Nutrition

Directions

  1. Heat oil in a big pot or Dutch oven over medium heat.
  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. Add onions, celery, peppers and garlic. Cook 5 - 10 minutes until vegetables are wilted.
  4. Add broth, tomatoes, chicken, rice, salt, pepper and hot sauce. Cover and simmer 20 minutes.
  5. Add corn and crabmeat and simmer 5 minutes. Add green onions and summer 2 minutes longer.
  6. Adjust salt, pepper and hot sauce to taste.
  7. Note: You may add 1 cup sliced okra when you add the chicken.