Shrimp and Crab Gumbo

Name: Shrimp and Crab Gumbo
Yield: 6 servings (serving size: 1/2 cup rice and 1 1/4 cups gumbo)
Ingredients: ⅓ cup all-purpose flour; 3 bacon slices, diced; 2 cups finely chopped onion; 1 ½ cups finely chopped green bell pepper (about 1 large); 4 celery stalks, thinly sliced; 4 garlic cloves, minced; 1 cup water; 2 (14-ounce) cans fat-free, less-sodium chicken broth, divided; 2 teaspoons salt-free Cajun seasoning; ½ teaspoon salt; ¼ teaspoon crushed red pepper; 1 (16-ounce) bag frozen cut okra, thawed; 1 pound peeled and deveined medium shrimp; 2 (6-ounce) cans lump crabmeat (such as Chicken of the Sea), drained; 3 cups hot cooked long-grain white rice; Hot pepper sauce (optional)

5 Ratings
5 Reviews

Traditionally, gumbo begins with a roux of butter and flour. Toasting the flour in a dry pan on the stove provides a flavorful, low-fat substitute for a roux in this Creole specialty.

By Lorrie Hulston Corvin

Recipe by Cooking Light September 2004

Gallery

Credit: Randy Mayor; Jan Gautro

Recipe Summary

Yield:

6 servings (serving size: 1/2 cup rice and 1 1/4 cups gumbo)

Nutrition Info

Directions

Step 1
Place flour in a small skillet; cook 5 minutes over medium heat or until flour is brown, stirring constantly. Place in a small bowl; cool.

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Step 2
Cook bacon in a Dutch oven over medium-high heat 3 minutes. Add onion, bell pepper, celery, and garlic; sauté 10 minutes or until vegetables are tender and lightly browned. Add water, and cook 1 minute, stirring constantly.
Step 3
Combine toasted flour and 1 can of chicken broth in a medium bowl, stirring well with a whisk. Gradually pour broth mixture into pan. Stir in remaining can of chicken broth, Cajun seasoning, 1/2 teaspoon salt, crushed red pepper, and cut okra; bring to a boil. Cover, reduce heat, and simmer 15 minutes.
Step 4
Add shrimp; cook 3 minutes or until shrimp are done. Gently stir in crabmeat. Remove from heat; serve gumbo over rice. Serve with hot pepper sauce, if desired.

Nutrition Facts

Per Serving:

464 calories; calories from fat 28%; fat 9g; saturated fat 2.9g; mono fat 3.4g; poly fat 1.7g; protein 33.8g; carbohydrates 60.2g; fiber 5.4g; cholesterol 160mg; iron 5.5mg; sodium 955mg; calcium 192mg.

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cindytuck

07/29/2012

I am not only from New Orleans, still live there and was born and raised there. This gumbo is excellent! I was very skeptical about browning the flour to replace the roux, and after 5 minutes I thought it would never brown, but after about 8-9 minutes it was the perfect roux color without adding all the calories and fat of a roux (which is normally half flour and half oil). The people who didn't like this probably didn't brown the flour enough and substituted the bacon for something else. The bacon adds just enough oil to sauté the vegetables but adds only 1/3 of the fat of a tablespoon of cooking oil! It also adds much more flavor than those chicken or turkey sausages. My husband loved it too, and better than most other gumbos! If you want it more authentic, add gumbo file'.

thethomps

07/24/2011

We actually love this recipe at our house. It's definitely not authentic gumbo, but it has good flavor and the crab is a nice touch. We use fresh okra from the Farmer's Market when it's in season since it tastes better than the frozen. We also had quite a bit of hot pepper sauce, as we like our soup to have some kick. Since it makes a lot, we end up eating half and freezing half for later. It tastes just as good reheated.

gunnercade

12/04/2010

This is a nice, light and easy stew. It's not the real thing, but in my opinion it's a fine compromise between taste and nutrition. I used smoked chicken sausage instead of bacon, and used a touch of canola oil to brown the veggies. I'll have the real thing in New Orleans.

erinbennett

10/08/2010

If you're not going to make a roux, then do not call it gumbo.

kaykaypee

02/23/2009

This recipe is pretty bad...I am not ever going to make this again. A waste of some very expensive ingredients. YUCK

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