Okra, Chicken, And Crab Gumbo With Rice
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats, Seafood | Canadian | Poultry, Seafood | 2 | Servings |
INGREDIENTS
| 1/2 | c | Onion, chopped |
| 1/4 | c | Scallion, chopped |
| 1/4 | c | Green Bell Pepper, chopped |
| 1/4 | c | Celery, chopped |
| 1/4 | c | Okra, sliced |
| 1 | Clove Garlic, minced | |
| 1 | t | Fresh Parsley, minced |
| 2 | T | Dry Brown Roux |
| 2 | c | Water |
| 1 | Bay Leaf | |
| 1/4 | t | Thyme |
| 1/4 | t | Black Pepper |
| 1 | pn | Cayenne |
| 1 | Blue Crab, cleaned & | |
| quartered | ||
| 4 | oz | Cooked Chicken Breast, cut |
| nto 1/2" cubes | ||
| 1 | c | Hot Rice, cooked |
INSTRUCTIONS
Put the onion, scallion, bell pepper, celery, okra, garlic, and parsley in a saucepan and cook while stirring for 5 minutes. Stir in the dry roux and slowly blend in the water. Add the bay leaf, thyme, pepper, and cayenne and bring to a boil, then reduce to a simmer. Add the crab and the chicken, cover the pot, and continue simmering for 30 minutes. TO SERVE: Spoon the gumbo into warm soup bowls and top with 1/2 cup rice in the center of each. Serve immediately. NOTE: Since the roux is made before you start the gumbo (always be sure that it is), there are no tricks to getting this right. The preparation is as simple as it sounds and as delicious as some far more complicated preparations. VARIATIONS: There are as many different preparations of gumbo as there are cooks. Make your own substitutions and calculate the dietary differences by using the Dietary Analysis published by both the Canadian and U. S. Governments. Remember though, keep it light! Posted to recipelu-digest by James and Susan Kirkland <kirkland@gj.net> on Feb 02, 1998
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Nutrition (calculated from recipe ingredients)
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Calories: 142
Calories From Fat: 9
Total Fat: 2.2g
Cholesterol: 48.2mg
Sodium: 75.6mg
Potassium: 1196.8mg
Carbohydrates: 57.8g
Fiber: 1.8g
Sugar: 2.7g
Protein: 18.8g