Chicken and Crab Gumbo

Name: Chicken and Crab Gumbo Recipe
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4
Ingredients: 1 cup chopped red or green sweet pepper; 1 cup chopped onion; 1 tsp. minced garlic (2 cloves); 2 tbls. cooking oil; 1 tbls. all purpose flour; 3 cups chicken broth; 1 16-oz. can diced tomatoes; 1 10-oz. package cut frozen okra (or substitute other favorite vegetable); 1/4 cup wild rice (cooked as directed); 1-2 tsp of cajun seasoning (to taste); 1 bay leaf; 12 oz. of shredded cooked chicken; 1 6.5 oz. can crabmeat; 2 tsp. Louisiana hot sauce (to taste)

Minutes to Prepare: 10
Minutes to Cook: 20

Number of Servings: 4

Ingredients

1 cup chopped red or green sweet pepper1 cup chopped onion1 tsp. minced garlic (2 cloves)2 tbls. cooking oil1 tbls. all purpose flour3 cups chicken broth1 16-oz. can diced tomatoes1 10-oz. package cut frozen okra (or substitute other favorite vegetable)1/4 cup wild rice (cooked as directed)1-2 tsp of cajun seasoning (to taste)1 bay leaf12 oz. of shredded cooked chicken1 6.5 oz. can crabmeat2 tsp. Louisiana hot sauce (to taste)

Directions

In a large saucepan cook red or green sweet pepper, onion, and garlic in hot oil till vegetables are tender. Stir in flour. Stir in chicken broth, undrained tomatoes, okra, rice, cajun seasoning, bay leaf, and hot sauce. Bring mixture to a boil reduce heat and simmer until okra is tender. Stir in chicken and crab just till warm and serve.

Serving Size: 4 1.5 cup servings

Number of Servings: 4

Recipe submitted by SparkPeople user MSTEPHANIE.

Servings Per Recipe: 4

Nutritional Info Amount Per Serving

Calories: 301.9
Total Fat: 9.6 g
Cholesterol: 88.0 mg
Sodium: 1,107.4 mg
Total Carbs: 20.5 g
Dietary Fiber: 4.5 g
Protein: 34.6 g

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