Crab Gumbo

This low-calorie recipe includes everything necessary to call this Cajun recipe a gumbo--except the fat-laden roux.



by 2  people


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Ingredients
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    1/2  cup 
    chopped green sweet pepper
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    1/2  cup 
    sliced green onion
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    1   
    cloves garlic, minced
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    1   tablespoon 
    cooking oil
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    1  14 1/2 ounce can 
    reduced-sodium chicken broth
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    1   cup 
    water
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    2   
    medium tomatoes, peeled and chopped
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    3/4  teaspoon 
    snipped fresh thyme or 1/4 teaspoon dried thyme, crushed
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    1/8 - 1/4  teaspoon 
    bottled hot pepper sauce
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    1  10  ounce package 
    frozen sliced okra
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    1  6  ounce can 
    crabmeat
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    1/2  cup 
    diced turkey ham
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    1   tablespoon 
    file powder (optional)
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    2   cups 
    hot cooked rice

Directions
1.
In a large saucepan cook green pepper, green onion, and garlic in hot oil until vegetables are tender. Stir in chicken broth, water, tomatoes, thyme, and hot pepper sauce. Bring to boiling. Stir in okra; reduce heat. Cover and simmer about 10 minutes or until okra is tender.
2.
Meanwhile, drain, flake, and remove cartilage from crabmeat. Stir crabmeat and turkey ham into gumbo. Heat through. Stir in file powder, if desired.
3.
To serve, divide gumbo among four soup bowls. Top each with one-fourth of the rice. Makes 4 servings.
Make Ahead Tip
  • Prepare gumbo; cool slightly. Cover and chill up to 24 hours. Reheat over medium heat, stirring frequently. Serve as above.
Nutrition information
Per Serving: cal. (kcal) 242, Fat, total (g) 6, chol. (mg) 41, sat. fat (g) 1, carb. (g) 33, fiber (g) 2, pro. (g) 16, sodium (mg) 627, Percent Daily Values are based on a 2,000 calorie diet
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Gumbo is from an African word for okra, one of the two thickeners used for this Cajun stew. The other is file powder, a Louisiana seasoning made from ground sassafras leaves.

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