Chicken and Crab Gumbo Low Fat Recipe

Posted by

Rate It!

Add your photo!

Count

Calories

Minutes

Comments Print recipe

Ingredients:

Serving

1 tbsp vegetable oil
2 tbsp flour
1/4 tsp 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 oz) can diced tomatoes (with the juice)
1/4 lb boneless skinless chicken breast, diced
1/2 cup long- grain rice
1/2 tsp hot pepper sauce
salt , to taste
black pepper , to taste
1 cup corn
1/4 lb crabmeat (i just use 1 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.

Kitchen-Friendly View

Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	109.82 Kcal (460 kJ)
Calories from fat	29.2 Kcal
		% Daily Value*
Total Fat	3.24g	5%
Cholesterol	8.36mg	3%
Sodium	453.68mg	19%
Potassium	353.97mg	8%
Total Carbs	11.93g	4%
Sugars	3.7g	15%
Dietary Fiber	2.62g	10%
Protein	7.51g	15%
Vitamin C	49.9mg	83%
Iron	0.4mg	2%
Calcium	36mg	4%

Amount Per 100 g
Calories	47.36 Kcal (198 kJ)
Calories from fat	12.59 Kcal
		% Daily Value*
Total Fat	1.4g	5%
Cholesterol	3.61mg	3%
Sodium	195.65mg	19%
Potassium	152.65mg	8%
Total Carbs	5.15g	4%
Sugars	1.6g	15%
Dietary Fiber	1.13g	10%
Protein	3.24g	15%
Vitamin C	21.5mg	83%
Iron	0.2mg	2%
Calcium	15.5mg	4%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

Search recipes
by ingredients

Construct & Analyze
Your Recipe

Analyze

Try this similar recipes

African Peanut Soup

Creamy peanut butter, Vegetable oil, Onion, diced and 8 more..
Crawfish Etouffee

White rice, Vegetable oil, Flour, Butter, Onion and 10 more..
Texas Hash

Lean ground beef, Onions, chopped, Garlic clove, minced and 7 more..
Three-Bean Salad

Great northern beans, rinsed and drained and 15 more..
Buttermilk Salmon Chowder

Turnips, peeled and cut into small cubes, Onion, chopped and 12 more..
Steamed Clams Fagioli

Olive oil, Garlic clove, minced, Chopped onion and 13 more..
Jambalaya

Vegetable oil, Kielbasa, sliced, Onions, chopped and 11 more..
Shrimp-and-Crab Gumbo Over Grits

Vegetable oil, divided, Andouille sausages, sliced and 21 more..
Goose Gumbo

Vegetable oil, Flour, Whole goose or duck breast, skin on and 24 more..
Duck and Oyster Gumbo

Vegetable oil, All-purpose flour, Celery ribs, chopped and 17 more..