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.

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

Calories:

464 (28% from fat)

Fat:

9g (sat 2.9g,mono 3.4g,poly 1.7g)

Protein:

33.8g

Carbohydrate:

60.2g

Fiber:

5.4g

Cholesterol:

160mg

Iron:

5.5mg

Sodium:

955mg

Calcium:

192mg