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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 6 |
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Traditionally, gumbo begins with a roux of butter and flour. Toasting the flour in a dry pan on the stove provides a flavorful, low-fat substitute for a roux in this Creole specialty. Ingredients:
1/3 cup all-purpose flour |
3 bacon slices, diced |
2 cups finely chopped onion |
1 1/2 cups finely chopped green bell pepper (about 1 large) |
4 celery stalks, thinly sliced |
4 garlic cloves, minced |
1 cup water |
2 (14-ounce) cans fat-free, less-sodium chicken broth, divided |
2 teaspoons salt-free cajun seasoning |
1/2 teaspoon salt |
1/4 teaspoon crushed red pepper |
1 (16-ounce) bag frozen cut okra, thawed |
1 pound peeled and deveined medium shrimp |
2 (6-ounce) cans lump crabmeat (such as chicken of the sea), drained |
3 cups hot cooked long-grain white rice |
hot pepper sauce (optional) |
Directions:
1. Place flour in a small skillet; cook 5 minutes over medium heat or until flour is brown, stirring constantly. Place in a small bowl; cool.
2. Cook bacon in a Dutch oven over medium-high heat 3 minutes. Add onion, bell pepper, celery, and garlic; sauté 10 minutes or until vegetables are tender and lightly browned. Add water, and cook 1 minute, stirring constantly.
3. Combine toasted flour and 1 can of chicken broth in a medium bowl, stirring well with a whisk. Gradually pour broth mixture into pan. Stir in remaining can of chicken broth, Cajun seasoning, 1/2 teaspoon salt, crushed red pepper, and cut okra; bring to a boil. Cover, reduce heat, and simmer 15 minutes.
4. Add shrimp; cook 3 minutes or until shrimp are done. Gently stir in crabmeat. Remove from heat; serve gumbo over rice. Serve with hot pepper sauce, if desired.
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