Rating: 2.5 stars
5 Ratings
  • 5 star values: 1
  • 4 star values: 0
  • 3 star values: 2
  • 2 star values: 0
  • 1 star values: 2

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.

Lorrie Hulston Corvin
Recipe by Cooking Light September 2004

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Credit: Randy Mayor; Jan Gautro

Recipe Summary

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

Ingredient Checklist

Directions

Instructions Checklist
  • 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.

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  • 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.

Nutrition Facts

464 calories; calories from fat 28%; fat 9g; saturated fat 2.9g; mono fat 3.4g; poly fat 1.7g; protein 33.8g; carbohydrates 60.2g; fiber 5.4g; cholesterol 160mg; iron 5.5mg; sodium 955mg; calcium 192mg.
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