Forktionary

Chicken And Crab Gumbo Low Fat Recipe

Indulge in this healthy and flavorful Chicken and Crab Gumbo! This lightened-up recipe makes a little chicken and crab go a long way, creating a delicious and satisfying stew perfect for a weeknight meal or a special occasion. Spice it up with extra hot sauce, or add a cup of okra for extra texture. Adapted from Bonnie Stern.

Prep Time 15 mins
Cook Time 55 mins
Calories 167.5 kcal
Protein 21g
Rating 4.3 (3 Reviews)
Chicken And Crab Gumbo Low Fat

Recipe Actions

Share this recipe:

Recipe Author

Chef Forktionary, author of this recipe

Recipe adapted from Food.com. Standardized by Forktionary.

Ingredients for Chicken And Crab Gumbo Low Fat

Cook Smarter with Sous, Your Kitchen Companion

Missing an ingredient for this Chicken And Crab Gumbo Low Fat? Need a perfect wine pairing or a healthy side dish idea? Don't guess—ask Sous! Your AI-powered sous-chef is ready to help you swap ingredients, adjust serving sizes, and discover flavor tips in seconds.

How to Make Chicken And Crab Gumbo Low Fat

  1. Heat 1 tablespoon of olive oil in a large pot or Dutch oven over medium heat.
  2. In a separate bowl, whisk together 2 tablespoons of all-purpose flour and 1/2 teaspoon of cayenne pepper. Gradually whisk this mixture into the hot oil.
  3. Reduce heat to medium-low and continue whisking constantly for 5-7 minutes, or until the roux is a rich, golden brown color. Be patient, this is key to the flavor!
  4. Add 1 medium onion (chopped), 2 celery stalks (chopped), 1 green bell pepper (chopped), and 2 cloves garlic (minced).
  5. Cook for 5-10 minutes, or until the vegetables are softened.
  6. Stir in 4 cups of low-sodium chicken broth, 1 (14.5 ounce) can of diced tomatoes (undrained), 1/4 pound of cooked chicken (shredded or diced), 1/2 cup of long-grain white rice, 1 teaspoon salt, 1/2 teaspoon black pepper, and your desired amount of hot sauce.
  7. Bring to a simmer, then cover and cook for 20 minutes, or until the rice is almost cooked through.
  8. Add 1 cup of frozen corn and 1/4 pound of lump crabmeat. Simmer for 5 minutes more.
  9. Stir in 2 green onions (thinly sliced). Simmer for another 2 minutes.
  10. Taste and adjust seasonings (salt, pepper, and hot sauce) as needed. Serve hot and enjoy!

Nutrition Information (Approximate per serving)

Sodium

18 g

Sugar

25g

Fat

2g

Carbs

8g

Recipe Tags (Choose a tag and find related recipes!)

60 Minutes Or Less Time To Make Course Main Ingredient Cuisine Preparation North American Healthy Gumbo Main Dish Poultry Seafood American Southern United States Low Fat Stews Crab Chicken Creole Dietary Low Sodium Low Cholesterol Low Saturated Fat Low Calorie Low Carb Healthy 2 Low In Something Meat Chicken Breasts Shellfish