Chicken and Crab Gumbo Low Fat |
|
 |
Prep Time: 15 Minutes Cook Time: 40 Minutes |
Ready In: 55 Minutes Servings: 8 |
|
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. 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:
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.
|
|