Best Chicken And Crab Gumbo Low Fat Recipes

CHICKEN AND CRAB GUMBO LOW FAT

Chicken and Crab Gumbo Low Fat image

How to make Chicken and Crab Gumbo Low Fat

Provided by @MakeItYours

Number Of Ingredients 18

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

Steps:

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.

CHICKEN AND CRAB GUMBO LOW FAT

Chicken and Crab Gumbo Low Fat image

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.

Provided by Cookin-jo

Categories Gumbo

Time 55m

Yield 8 serving(s)

Number Of Ingredients 18

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

Steps:

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.

Nutrition Facts : Calories 167.5, Fat 3.4, SaturatedFat 0.6, Cholesterol 15, Sodium 443.7, Carbohydrate 24.3, Fiber 3.3, Sugar 6.3, Protein 10.8

Are you curently on diet or you just want to control your food's nutritions, ingredients? We will help you find recipes by cooking method, nutrition, ingredients...

Check it out »

#60-minutes-or-less #time-to-make #course #main-ingredient #cuisine #preparation #north-american #healthy #gumbo #main-dish #poultry #seafood #american #southern-united-states #low-fat #stews #crab #chicken #creole #dietary #low-sodium #low-cholesterol #low-saturated-fat #low-calorie #low-carb #healthy-2 #low-in-something #meat #chicken-breasts #shellfish