Chicken And Crab Gumbo Low Fat Recipes

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CHICKEN GUMBO WOW



Chicken Gumbo Wow image

Quick, easy, and deliciously seasoned Cajun chicken stew. Serve over cooked rice.

Provided by Linda Wilkinson

Categories     Soups, Stews and Chili Recipes     Stews     Gumbo Recipes

Time 45m

Yield 6

Number Of Ingredients 9

1 onion, chopped
1 green bell pepper, chopped
3 cloves garlic, minced
½ rotisserie chicken, boned and shredded
1 tablespoon Creole seasoning (such as Tony Chachere's®)
1 (28 ounce) can petite diced tomatoes
1 (16 ounce) can chicken broth
1 (15 ounce) can corn, drained
1 (12 ounce) package andouille sausage, sliced (such as Sam's Choice® All-Natural Cajun-Style)

Steps:

  • Heat a pan over medium-high heat. Add onion, bell pepper, and garlic; saute until onion is translucent, about 5 minutes. Add shredded chicken and Creole seasoning. Mix thoroughly. Add tomatoes, chicken broth, corn, and sausage. Reduce heat and simmer until flavors come together, about 20 minutes.

Nutrition Facts : Calories 403.8 calories, Carbohydrate 22.8 g, Cholesterol 78.2 mg, Fat 23.8 g, Fiber 3.1 g, Protein 24.2 g, SaturatedFat 7.5 g, Sodium 1671 mg, Sugar 7 g

CHICKEN AND CRAB GUMBO LOW FAT



Chicken and Crab Gumbo Low Fat image

A healthy and delicious stew which stretches 1/4 pound of chicken and 1/4 pound of crabmeat a long way. Add more hot sauce if you like heat, and add a cup of sliced okra if you like it. Adapted from Bonnie Stern.

Provided by Cookin-jo

Categories     Gumbo

Time 55m

Yield 8 serving(s)

Number Of Ingredients 18

1 tablespoon vegetable oil or 1 tablespoon canola oil
2 tablespoons flour
1/4 teaspoon cayenne pepper
2 onions, chopped
3 stalks celery, chopped
1 sweet green pepper, diced
1 sweet red pepper, diced
3 garlic cloves, chopped
3 cups chicken broth
1 (28 ounce) can diced tomatoes (with the juice)
1/4 lb boneless skinless chicken breast, diced
1/2 cup long-grain rice
1/2 teaspoon hot pepper sauce
salt, to taste
black pepper, to taste
1 cup corn
1/4 lb crabmeat (I just use one can)
3 green onions, sliced

Steps:

  • Heat oil in a big pot or Dutch oven over medium heat.
  • Whisk together the flour and cayenned, then whisk into oil. Reduce heat to medium/low and continue whisking for a few minutes until the roux turns a golden colour.
  • Add onions, celery, peppers and garlic. Cook 5 - 10 minutes until vegetables are wilted.
  • Add broth, tomatoes, chicken, rice, salt, pepper and hot sauce. Cover and simmer 20 minutes.
  • Add corn and crabmeat and simmer 5 minutes. Add green onions and summer 2 minutes longer.
  • Adjust salt, pepper and hot sauce to taste.
  • Note: You may add 1 cup sliced okra when you add the chicken.

Nutrition Facts : Calories 167.5, Fat 3.4, SaturatedFat 0.6, Cholesterol 15, Sodium 443.7, Carbohydrate 24.3, Fiber 3.3, Sugar 6.3, Protein 10.8

GLUTEN-FREE CHICKEN AND SAUSAGE GUMBO



Gluten-Free Chicken and Sausage Gumbo image

I modified my mother's chicken and sausage gumbo recipe to make it gluten-free. Good gumbo is hard to find for my friend with a wheat allergy. The wheat flour roux is the key ingredient for any gumbo. After experimenting with a few gluten-free alternatives, I find that a light brown millet flour roux thickens the gumbo and gives an excellent taste nearly equal to wheat flour. Most people won't notice the difference.

Provided by Matt

Categories     Soups, Stews and Chili Recipes     Stews     Gumbo Recipes

Time 2h40m

Yield 12

Number Of Ingredients 15

1 (3 pound) whole chicken, or more to taste
6 cups water, or more as needed
1 cup millet flour
¾ cup vegetable oil
1 white onion, chopped
1 green bell pepper, chopped
3 cloves garlic, chopped
1 pound andouille sausage, cut into bite-size pieces
3 stalks celery, chopped
½ cup chopped green onion
3 bay leaves
2 teaspoons salt
¼ teaspoon dried thyme
¼ teaspoon cayenne pepper
1 tablespoon file powder

Steps:

  • Place chicken in a 6- to 8-quart stockpot and pour in enough water to completely cover the chicken; bring to a boil, reduce heat to medium, and simmer until chicken is no longer pink at the bone and juices run clear, about 1 hour. An instant-read thermometer inserted into the thickest part of the thigh, near the bone should read 165 degrees F (74 degrees C).
  • Remove chicken from water and place on a work surface to cool, retaining the resulting chicken stock in the stockpot.
  • Cook and stir millet flour and vegetable oil together in a large frying pan or skillet over medium heat until roux is smooth and slightly darker than peanut butter, about 10 minutes.
  • Mix onion, green bell pepper, and garlic into roux; cook and stir over low heat until fragrant, 2 to 3 minutes. Transfer onion-roux mixture to stockpot with chicken stock.
  • Bring chicken stock mixture to a simmer over medium heat; add andouille sausage, celery, green onion, bay leaves, salt, thyme, and cayenne pepper and simmer for 1 hour.
  • Remove skin from cooked chicken and discard. Pull meat from the bones and chop into bite-size pieces; discard carcass. Add chicken meat to broth mixture and simmer until chicken is heated through, 5 to 10 minutes.
  • Remove stockpot from heat, stir file powder into gumbo, and remove and discard bay leaves.

Nutrition Facts : Calories 438.3 calories, Carbohydrate 12.2 g, Cholesterol 71.7 mg, Fat 33.3 g, Fiber 1.7 g, Protein 22 g, SaturatedFat 7.7 g, Sodium 788.3 mg, Sugar 0.9 g

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