Shrimp and Crab Gumbo

Randy Mayor; Jan Gautro

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.

Yield: 6 servings (serving size: 1/2 cup rice and 1 1/4 cups gumbo)
Recipe from Cooking Light

More From Cooking Light

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

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

  1. 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.
  2. 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.
  3. 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.
  4. 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.
My Notes

Only you will be able to view, print, and edit this note.

Add Note

Shrimp and Crab Gumbo Recipe at a Glance
advertisement

More Recipes Like This

  1. Enter at least one ingredient

What's for Dinner Tonight?

Dinner Tonight
Get a quick and healthy dinner recipe delivered to your inbox each weekday.
We Respect Your Privacy. Privacy Policy