Crab Gumbo

This delicious seafood stew can be as spicy as you would like it to be.

from Vegetables for Vitality
Crab Gumbo

Quick look

  • prep 10min    cook 35 min
  • serves 4

The fibrous gums and pectins found in okra help lower cholesterol and provide protection against stomach ulcers.

Ingredients

  • 2 tablespoons vegetable oil
  • 1/2 pound okra, cut into 1/2 -inch-thick slices

  • 1 medium onion, coarsely chopped
  • 1 red bell pepper, seeded and diced

  • 1 green bell pepper, seeded and diced
  • 1/2 cup diced baked ham (about 3 ounces)

  • 2 cloves garlic, minced
  • 1 can (14 1/2 ounces) stewed tomatoes

  • 1 pound cooked lump crabmeat
  • 1/4 teaspoon hot red-pepper sauce

  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper

  • 1 can (14 1/2 ounces) reduced-sodium, fat-free chicken broth plus enough water to equal 2 cups


    How to make it  45minutes

  • 1

    In large saucepan over medium-high heat, heat oil. Add okra, onion, red and green bell peppers, and ham. Sauté until okra is tender and no longer sticky, about 10 minutes.

  • 2

    Add garlic. Sauté 1 minute. Add tomatoes and chicken broth mixture. Simmer, uncovered, 20 minutes.

  • 3

    Stir in crabmeat, pepper sauce, salt, and pepper. Gently heat through and serve.



Nutritional Information(per serving)

  • Calories: 293
  • Fat: 11g
  • Saturated Fat: 1g
  • Cholesterol: 126mg
  • Sodium: 1006mg
  • Carbs: 18g
  • Protein: 31g
  • Fiber: 5g