Crab and Vegetable Gumbo

Crab and Vegetable Gumbo Recipe
Photo: John Autry; Styling: Leigh Ann Ross
The gumbo-blend vegetables contain chopped celery, onion, bell pepper, corn, and okra. If you can't find this particular blend, substitute a mixture of frozen okra and corn.

Yield:

4 servings (serving size: 1 1/2 cups gumbo and 1/2 cup rice)

Recipe from

Cooking Light

Nutritional Information

Calories 323
Fat 10.3 g
Satfat 5.8 g
Monofat 2.6 g
Polyfat 0.9 g
Protein 17.2 g
Carbohydrate 41.3 g
Fiber 5.2 g
Cholesterol 67 mg
Iron 3.1 mg
Sodium 702 mg
Calcium 151 mg

Ingredients

3 tablespoons butter
1 cup chopped onion
1/3 cup chopped carrot
1/2 teaspoon kosher salt
1/2 teaspoon ground cumin
1/2 teaspoon ground red pepper
1/2 teaspoon black pepper
1/4 teaspoon garlic powder
1 celery stalk, sliced
2 cups fat-free, lower-sodium chicken broth
1 (16-ounce) package frozen gumbo-blend vegetables
1 cup water
2 tablespoons all-purpose flour
1 (8-ounce) container crab claw meat, shell pieces removed
2 cups hot cooked long-grain white rice

Preparation

1. Melt butter in a Dutch oven over medium heat; cook 2 minutes or until lightly browned. Add onion and next 7 ingredients (through celery); cook 4 minutes, stirring occasionally.

2. Increase heat to medium-high. Add chicken broth and vegetable blend. Combine 1 cup water and flour, stirring well; stir into broth mixture. Bring to a boil. Reduce heat, and simmer for 18 minutes. Add crab, and simmer for 2 minutes. Serve over rice.

Julianna Grimes,

Cooking Light

December 2010
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