Chicken and Crab Gumbo Low Fat

"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."
 
Download
photo by Diana Yen photo by Diana Yen
photo by Diana Yen
photo by Diana Yen photo by Diana Yen
photo by Diana Yen photo by Diana Yen
photo by Caroline Cooks photo by Caroline Cooks
photo by Caroline Cooks photo by Caroline Cooks
Ready In:
55mins
Ingredients:
18
Serves:
8
Advertisement

ingredients

Advertisement

directions

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

Questions & Replies

Got a question? Share it with the community!
Advertisement

Reviews

  1. 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!
     
  2. 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.
     
  3. 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!
     
Advertisement

RECIPE SUBMITTED BY

I was born in a small Canadian prairie town but was raised in the city. Country living appeals to me more and more and now I think I have the best of both worlds, living just outside the city but within a 30 minute drive from downtown. I enjoy the wildlife I see out my kitchen window and my vegetable and flower gardens in the summer. And I love cooking with the produce from my garden, although there always seems to be too much at once. Learning to can became a necessity with all those beautiful vegetables and I now really enjoy making pickles, relish, salsa, jams and whatever else strikes my fancy. I have 2 teenage sons and cooking to suit everyone's taste is always a challenge. Recipezaar has certainly made life easier in that regard, with so many great recipes to choose from. <img src="http://i23.photobucket.com/albums/b399/susied214/projects/pacbanner.jpg" border="0" alt="Photo Sharing and Video Hosting at Photobucket"> <img src="http://i23.photobucket.com/albums/b399/susied214/projects/200_PACpic.jpg" border="0" alt="Photo Sharing and Video Hosting at Photobucket"> <img src="http://i42.photobucket.com/albums/e347/Saturn6666/KiwiDutch/3chefstag1.jpg"> <img src="http://i21.photobucket.com/albums/b280/carolinamoon21/TasteofYellow.jpg"> <img src="http://i21.photobucket.com/albums/b280/carolinamoon21/Derfcookathon.jpg"> <img src="http://i23.photobucket.com/albums/b399/susied214/permanent%20collection/smPACp.jpg" border="0" alt="Photo Sharing and Video Hosting at Photobucket"> <img src="http://i23.photobucket.com/albums/b399/susied214/permanent%20collection/Adopted1smp.jpg" border="0" alt="Photo Sharing and Video Hosting at Photobucket"> <img src="http://i21.photobucket.com/albums/b280/carolinamoon21/personal/FRENCH-foodfun.jpg"> <img src="http://www.recipezaar.com/members/home/1956/holidaylightssticker.jpg"> <img src="http://i21.photobucket.com/albums/b280/carolinamoon21/Ingredients/Other/photo-swap-7sticky.jpg"> <img src="http://www.recipezaar.com/members/home/1956/SoupsandsaladSTICKER.jpg"> <img src="http://www.recipezaar.com/members/home/1956/PotLuckSTICKER.jpg"> <img src="http://www.recipezaar.com/members/home/237330/CameraLesschef-STICKER.jpg"> <img src="http://www.recipezaar.com/members/home/237330/TEXMEXstickr.jpg"> <img src="http://i151.photobucket.com/albums/s124/Cookin-jo/banners%20and%20stickers/piggysticker.jpg">
 
View Full Profile
Advertisement
Advertisement
Advertisement

Find More Recipes