Crab Gumbo

[quicklook-recipe prep_time=”10min” cook_time=”35 min” serves=”4″ details=”” ]

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

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• 2 tablespoons vegetable oil

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

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• 1 medium onion, coarsely chopped

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• 1 red bell pepper, seeded and diced

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• 1 green bell pepper, seeded and diced

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• 1/2 cup diced baked ham (about 3 ounces)

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• 2 cloves garlic, minced

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• 1 can (14 1/2 ounces) stewed tomatoes

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• 1 pound cooked lump crabmeat

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• 1/4 teaspoon hot red-pepper sauce

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• 1/4 teaspoon salt

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• 1/4 teaspoon black pepper

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

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[step-list-wrapper title=”How to make it” time=”45minutes”]

[step-item number=”1″ image_url=”” title=”” ]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. [/step-item]

[step-item number=”2″ image_url=”” title=”” ]Add garlic. Sauté 1 minute. Add tomatoes and chicken broth mixture. Simmer, uncovered, 20 minutes. [/step-item]

[step-item number=”3″ image_url=”” title=”” ]Stir in crabmeat, pepper sauce, salt, and pepper. Gently heat through and serve. [/step-item]
[/step-list-wrapper]
[nutrition-info calories=”293″ calories_fat=”” fat=”11g” sat_fat=”1g” choles=”126mg” sodium=”1006mg” carbs=”18g” sugars=”” protein=”31g” fiber=”5g”] [/nutrition-info]