Chicken And Crab Gumbo Low Fat Recipes
LOW FAT CHICKEN GUMBO
This is a recipe that is sure to be a house favorite after your first time making it. This is a healthy version of making gumbo. Far from Disney's version of a healthy gumbo - this has rice and chicken (no quinoa or tomatoes here!)
Provided by stephanieauthement
Yield 10 people
Number Of Ingredients 10
Steps:
- Preheat oven to 350 degrees Fahrenheit.
- Measure 1 cup of flour and sift onto baking sheet. Spread evenly.
- Bake in oven for 15 minutes. Take out and stir the flour and spread out again. Return to oven and bake another 20-25 minutes.
- Set to the side for gumbo.
- Boil chicken with water in a pot until tender. Save the water to add to the gumbo. Chop the chicken into bite sized pieces.
- Chop onions and put in pot with olive oil. Cook until dark brown. Add in water from chicken and add chopped chicken into gumbo. Add seasonings.
- Cook gumbo for 45 minutes.
- Mix 1/3 cup browned flour with 1/3 water and blend until no clumps. Add to gumbo. Cook for 15 minutes.
- Serve over rice and enjoy!
- Cook rice to package instructions.
CHICKEN AND CRAB GUMBO LOW FAT
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
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
CHICKEN GUMBO - LOW CARB
Delicious Low-Carb Chicken Gumbo from Prevention Magazines cookbook "Smart Low-Carb Living Made Easy". I buy the diced ham in the deli section and use diced tomatoes with green chili's (rather than the crushed tomatoes) to give it a bit more of a kick, in addition to the ground red pepper.
Provided by will3bur
Categories Gumbo
Time 55m
Yield 6 serving(s)
Number Of Ingredients 15
Steps:
- Heat the oil in a soup pot over meadium heat, and add the ionion, celery, bell pepper, garlic, and black pepper. Cover, and cook just until the vegetables begin to soften, 5 to 6 minutes. Stir in flour, and cook, stirring frequently, for 3 minutes. Gradually stir in 2 1/2 cans of the broth and bring to a simmer (approx. 15 minutes on low/medium heat).
- Add the tomatoes, ham, chicken, thyme, bay leaf and red pepper. Partially cover and cook until the chicken is tender, 25 to 35 minutes, adding the remaining broth as necessary if the gumbo is too thick.
- Remove from heat, transfer the chicken to a plate and let it cool slightly. Cut into bite-size pieces, discarding the bones, and return to the pot. Reheat briefly, and stir in the parsley. Remove the bay leaf before serving.
Nutrition Facts : Calories 186.4, Fat 11.3, SaturatedFat 2.2, Cholesterol 30, Sodium 424.1, Carbohydrate 9.3, Fiber 1.6, Sugar 1.8, Protein 13.7
CRAB AND SHRIMP GUMBO WITH OKRA
My grandma gave me a famous Louisiana cookbook (if you are a Louisiana native, you know what I'm talking about) when I was a teenager. I watched her make famous-around-town gumbo so many times as a kid. I took the book's "second edition" recipe and what I learned from her and came up with my own hybrid of the two. My daughters have asked me for my recipe, so here is my best recollection of it.
Provided by Tiffany Alessi Carter
Categories Soups, Stews and Chili Recipes Stews Gumbo Recipes
Time 3h35m
Yield 8
Number Of Ingredients 19
Steps:
- Heat 1/2 cup oil in a large stockpot over medium-low heat until a pinch of flour sprinkled into the oil just begins to bubble. Whisk in the flour to form a thick paste the consistency of cake frosting. Continue cooking, whisking constantly, until the flour is very dark brown and the color of melted chocolate, about 45 minutes.
- Reduce heat to low and add okra, onion, celery, bell pepper, and garlic. Cook, stirring constantly, until onions are translucent and veggies are cooked, 6 to 8 minutes. Add diced tomatoes, cover, and bring to a simmer.
- Meanwhile, heat 3 tablespoons oil in a skillet over medium-high heat. Add okra and cook, stirring constantly, until tender and no longer stringy or slimy, about 10 minutes. Add to simmering roux mixture and simmer over low heat, stirring frequently, 3 to 5 minutes.
- Add 6 cups water plus file powder, Creole seasoning, salt, pepper, cayenne, and bay leaves. Cook, uncovered, tasting a few times as it cooks to adjust spices and adding more water if necessary, until gumbo is as thick as you would like, at least 2 to 3 hours. The longer it cooks, the better.
- Stir in shrimp and crabmeat; cook for 15 more minutes. Ladle gumbo over hot rice in serving bowls.
Nutrition Facts : Calories 419.6 calories, Carbohydrate 37.3 g, Cholesterol 109.4 mg, Fat 20.6 g, Fiber 3.7 g, Protein 21.2 g, SaturatedFat 1.7 g, Sodium 497.5 mg, Sugar 3.4 g
CHICKEN AND CRAB GUMBO LOW FAT
How to make Chicken and Crab Gumbo Low Fat
Provided by @MakeItYours
Number Of Ingredients 18
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.
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- Heat a large cast iron skillet on medium high heat and cook the bacon, set the bacon aside to drain and measure the bacon renderings to 1 cup and reserve the rest for cooking the vegetables or another use. If you don't have enough bacon renderings melt enough butter to add to the bacon grease to make one cup.
- Add 3 tablespoons olive oil or bacon grease to the cast iron skillet you cooked the bacon in and cook the onion and bell pepper until soft and set aside.
- Add the 1 cup of the bacon fat to the skillet over medium heat and stir in the flour. Lower the heat to low and cook for at least 1 hour, stirring every 5 minutes. The roux should be thick, but not chalky. A little grease will probably separate from the roux while cooking. When it is dark tan and smells like toasted nuts, it is done. Caution: The roux burns easily so watch it very carefully and stir often.
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Cuisine Cajun/CreoleTotal Time 24 minsServings 6
- In a small heavy saucepan, cook the flour over medium-high heat, stirring constantly with a wooden spoon, until it turns dark tan, 3-4 minutes. Remove from the heat and set aside.
- Heat the oil in a nonstick Dutch oven over medium-high heat. Add the onion, bell pepper, celery, and garlic and cook, stirring, until the onion is softened. Stir in the flour, then add the cayenne, bay leaf, and chicken. Still stirring, add the broth and crabmeat and bring to a boil. Cover, reduce the heat, and simmer until thickened and the chicken is cooked through, about 20 minutes.
- Discard the bay leaf; put 1/2 cup rice in each of 6 large, shallow bowls and ladle the gumbo on top.
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- In a large saucepan cook red or green sweet pepper, onion, and garlic in hot oil until vegetables are tender. Stir in flour. Stir in chicken broth, undrained tomatoes, okra, rice, Cajun seasoning, and bay leaf. Bring mixture to boiling; reduce heat.
- Cover and simmer for 6 to 10 minutes or until okra is tender. Stir in chicken and crabmeat; heat through. Remove bay leaf. If you like, serve with crackers.
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4/5 (1)Author PaulzieServings 14
- Place flour in a 15- x 10-inch jellyroll pan. Bake at 350° for 1 hour and 15 minutes or until a dark golden brown, stirring every 15 minutes. Set aside; cool.
- Combine shrimp shells and 5 1/2 cups chicken broth in a large Dutch oven; bring to a boil. Reduce heat, and simmer 15 minutes. Pour mixture through a wire-mesh strainer into a bowl, discarding shells. Keep broth warm.
- Coat a large Dutch oven with cooking spray; add onion and next 3 ingredients, and sauté until vegetables are crisp-tender. Add sausage, and sauté 5 minutes. Add tomato paste and 5 1/2 cups warm broth, and stir well.
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4/5 (3)Total Time 3 hrs 30 minsCategory Healthy Chicken & Rice RecipesCalories 230 per serving
- For roux: In a heavy medium saucepan, cook flour over medium heat about 6 minutes or until brown, stirring occasionally. Remove from heat; cool slightly. Gradually stir broth into flour. Cook and stir until thickened and bubbly.
- Pour thickened flour mixture into a 3 1/2- or 4-quart slow cooker. Add chicken, sausage, okra, the water, onion, sweet pepper, celery, garlic, thyme, black pepper, and cayenne pepper.
- Cover and cook on low-heat setting for 6 to 7 hours or on high-heat setting for 3 to 3 1/2 hours. Skim off fat. Serve gumbo over hot cooked brown rice.
CHICKEN-AND-SAUSAGE GUMBO RECIPE | MYRECIPES
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2/5 (6)Total Time 1 hr 25 minsServings 8Calories 934 per serving
- In a large bowl, stir together onions, okra, bell pepper, celery, 1/4 cup parsley, garlic, bay leaves, salt, thyme, cayenne, black pepper and allspice. Set aside.
- In a large Dutch oven, cook chicken in batches over medium heat until browned, about 5 minutes a side; transfer to a large bowl. Cook sausage in Dutch oven over medium heat, stirring constantly until lightly browned, about 6 minutes; transfer to bowl with chicken. Pour fat from Dutch oven into a glass measure and add enough vegetable oil to equal 2/3 cup. Pour into Dutch oven and heat over medium-low heat, scraping up any browned bits. Gradually whisk in flour and cook, stirring frequently, until it is a very dark, rich brown, about 30 minutes; be careful not to burn it.
- Add broth all at once and scrape up any browned bits. In another bowl, blend tomato paste with 2 cups water and stir into broth with chopped tomatoes. Add reserved vegetables, chicken and sausage. Bring to a boil over high heat; reduce heat to low and simmer for 1 hour, until thickened.
- Stir in remaining 1/2 cup parsley, scallion greens and vinegar and cook, stirring, for 5 minutes. Remove Dutch oven from heat, cover and let stand for 10 minutes. Discard bay leaves.
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