Chicken And Crab Gumbo Low Fat

Total Time: 55 mins Preparation Time: 15 mins Cook Time: 40 mins

Ingredients

• Servings: 8
• 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

Recipe

• 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.