Chicken And Crab Gumbo Low Fat
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.
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.
Ingredients
vegetable oil, flour, cayenne pepper, onions, celery, sweet green pepper, sweet red pepper, garlic cloves, chicken broth, diced tomatoes, boneless skinless chicken breast, long-grain rice, hot pepper sauce, salt, black pepper, corn, crabmeat, green onions