Chicken And Crab Gumbo Low Fat Food

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

CHICKEN GUMBO - LOW CARB

Chicken Gumbo - Low Carb image

Delicious Low-Carb Chicken Gumbo from Prevention Magazines cookbook "Smart Low-Carb Living Made Easy". I buy the diced ham in the deli section and use diced tomatoes with green chili's (rather than the crushed tomatoes) to give it a bit more of a kick, in addition to the ground red pepper.

Provided by will3bur

Categories Gumbo

Time 55m

Yield 6 serving(s)

Number Of Ingredients 15

Ingredients

3 tablespoons vegetable oil
1 small onion, chopped
3 celery ribs, chopped
1 large green bell pepper, chopped
1 garlic clove, minced
1/2 teaspoon ground black pepper
3 1/2 tablespoons whole wheat flour
3 (14 1/2 ounce) cans reduced-sodium chicken broth
3/4 cup crushed tomatoes
1/4 lb smoked ham, cut into 1/2-inch pieces
3 skinless chicken thighs or 3/4 lb skinless chicken thigh
1 teaspoon dried thyme
1 bay leaf
1/8 teaspoon ground red pepper
1 tablespoon parsley, chopped

Steps:

Heat the oil in a soup pot over meadium heat, and add the ionion, celery, bell pepper, garlic, and black pepper. Cover, and cook just until the vegetables begin to soften, 5 to 6 minutes. Stir in flour, and cook, stirring frequently, for 3 minutes. Gradually stir in 2 1/2 cans of the broth and bring to a simmer (approx. 15 minutes on low/medium heat).
Add the tomatoes, ham, chicken, thyme, bay leaf and red pepper. Partially cover and cook until the chicken is tender, 25 to 35 minutes, adding the remaining broth as necessary if the gumbo is too thick.
Remove from heat, transfer the chicken to a plate and let it cool slightly. Cut into bite-size pieces, discarding the bones, and return to the pot. Reheat briefly, and stir in the parsley. Remove the bay leaf before serving.

Nutrition Facts : Calories 186.4, Fat 11.3, SaturatedFat 2.2, Cholesterol 30, Sodium 424.1, Carbohydrate 9.3, Fiber 1.6, Sugar 1.8, Protein 13.7

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