Chicken And Crab Gumbo Low Fat Recipe

Name: Chicken And Crab Gumbo Low Fat
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
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

Servings: persons

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

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.

733

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

No additional tips available.

No specific allergen information. Please check the ingredient list for possible allergens.

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This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 18 ingredients. The key ingredients include: 1 tablespoon vegetable oil or 1 tablespoon canola oil, 2 tablespoons flour, 1/4 teaspoon cayenne pepper, 2 onions, chopped, and more.

Yes, Chicken And Crab Gumbo Low Fat falls under the Seafood category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

Chicken And Crab Gumbo Low Fat

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