Chicken and Crab Gumbo Low Fat
photo by Diana Yen
- Ready In:
- 55mins
- Ingredients:
- 18
- Serves:
-
8
ingredients
- 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
- 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.
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Reviews
-
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!
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.
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