This low-calorie recipe includes everything necessary to call this Cajun recipe a gumbo, except the fat-laden roux.
- Makes: 4 servings
- Prep: 15 mins
- Cook: 12 mins
cup chopped green sweet pepper
cup sliced green onion
cloves garlic, minced
tablespoon cooking oil
14 1/2 ounce can reduced-sodium chicken broth
medium tomatoes, peeled and chopped
teaspoon bottled hot pepper sauce
10 ounce package frozen sliced okra
6 ounce can crabmeat
cup diced turkey ham
tablespoon file powder (optional)
cups hot cooked rice
- 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.
- Meanwhile, drain, flake, and remove cartilage from crabmeat. Stir crabmeat and turkey ham into gumbo. Heat through. Stir in file powder, if desired.
- To serve, divide gumbo among four soup bowls. Top each with one-fourth of the rice. Makes 4 servings.
From the Test Kitchen
Prepare gumbo; cool slightly. Cover and chill up to 24 hours. Reheat over medium heat, stirring frequently. Serve as above.
Nutrition Facts (Crab Gumbo)
- Per serving:
- 242 kcal cal.,
- 6 g fat
- (1 g sat. fat,
- 41 mg chol.,
- 627 mg sodium,
- 33 g carb.,
- 2 g fiber,
- 16 g pro.
- Percent Daily Values are based on a 2,000 calorie diet