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Randy Mayor; Jan Gautro Photo by: Randy Mayor; Jan Gautro

Shrimp and Crab Gumbo

Traditionally, gumbo begins with a roux of butter and flour. Toasting the flour in a dry pan on the stove provides a flavorful, low-fat substitute for a roux in this Creole specialty.

Cooking Light SEPTEMBER 2004

  • Yield: 6 servings (serving size: 1/2 cup rice and 1 1/4 cups gumbo)

Ingredients

  • 1/3 cup all-purpose flour
  • 3 bacon slices, diced
  • 2 cups finely chopped onion
  • 1 1/2 cups finely chopped green bell pepper (about 1 large)
  • 4 celery stalks, thinly sliced
  • 4 garlic cloves, minced
  • 1 cup water
  • 2 (14-ounce) cans fat-free, less-sodium chicken broth, divided
  • 2 teaspoons salt-free Cajun seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon crushed red pepper
  • 1 (16-ounce) bag frozen cut okra, thawed
  • 1 pound peeled and deveined medium shrimp
  • 2 (6-ounce) cans lump crabmeat (such as Chicken of the Sea), drained
  • 3 cups hot cooked long-grain white rice
  • Hot pepper sauce (optional)

Preparation

Place flour in a small skillet; cook 5 minutes over medium heat or until flour is brown, stirring constantly. Place in a small bowl; cool.

Cook bacon in a Dutch oven over medium-high heat 3 minutes. Add onion, bell pepper, celery, and garlic; sauté 10 minutes or until vegetables are tender and lightly browned. Add water, and cook 1 minute, stirring constantly.

Combine toasted flour and 1 can of chicken broth in a medium bowl, stirring well with a whisk. Gradually pour broth mixture into pan. Stir in remaining can of chicken broth, Cajun seasoning, 1/2 teaspoon salt, crushed red pepper, and cut okra; bring to a boil. Cover, reduce heat, and simmer 15 minutes.

Add shrimp; cook 3 minutes or until shrimp are done. Gently stir in crabmeat. Remove from heat; serve gumbo over rice. Serve with hot pepper sauce, if desired.

Nutritional Information

Amount per serving
  • Calories: 464
  • Calories from fat: 28%
  • Fat: 9g
  • Saturated fat: 2.9g
  • Monounsaturated fat: 3.4g
  • Polyunsaturated fat: 1.7g
  • Protein: 33.8g
  • Carbohydrate: 60.2g
  • Fiber: 5.4g
  • Cholesterol: 160mg
  • Iron: 5.5mg
  • Sodium: 955mg
  • Calcium: 192mg
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Shrimp and Crab Gumbo Recipe

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