Chicken and Crab Gumbo Low Fat

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.

• Total Time: 55 mins
• Prep Time: 15 mins
• Cook Time: 40 mins

Ingredients:

Servings: 8

• 1 tablespoon vegetable oil or 1 tablespoon canola oil
• 2 tablespoons flour
• 1/4 teaspoon cayenne pepper
• 2 onions, chopped
• 3 stalks celery, chopped
• 1 sweet green pepper, diced
• 1 sweet red pepper, diced
• 3 garlic cloves, chopped
• 3 cups chicken broth
• 1 (28 ounce) can diced tomatoes (with the juice)
• 1/4 lb boneless skinless chicken breast, diced
• 1/2 cup long-grain rice
• 1/2 teaspoon hot pepper sauce
• salt, to taste
• black pepper, to taste
• 1 cup corn
• 1/4 lb crabmeat (I just use one can)
• 3 green onions, sliced

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.

Reviews

[DancingPanda]

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!

[Caroline Cooks]

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.

[Hey Jude]

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!