Chicken and Crab Gumbo Low Fat
Savor the bold, comforting flavors of the South with this Low-Fat Chicken and Crab Gumbo, a lighter take on the classic Cajun dish that's packed with protein and fresh ingredients. Made with tender chunks of skinless chicken breast, succulent crabmeat, and a medley of vibrant vegetables like okra, bell peppers, and celery, this gumbo is as nutritious as it is flavorful. A golden whole wheat flour roux forms the base, giving the dish its rich depth, while Cajun seasoning and a touch of Worcestershire sauce deliver a signature smoky, spicy kick. Served over fluffy brown rice and topped with fresh scallions, this heart-healthy meal is perfect for a crowd, coming together in just over an hour. Whether you're looking for a guilt-free dinner or a new way to enjoy Southern cuisine, this gumbo delivers big flavor without the extra fat.
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Recipe Information
Ingredients
- 1 lb Skinless boneless chicken breast
- 0.5 lb Fresh crabmeat (lump or claw)
- 2 tbsp Olive oil
- 2 tbsp Whole wheat flour
- 1 medium Yellow onion (chopped)
- 1 medium Bell pepper (chopped)
- 2 stalks Celery stalks (chopped)
- 3 cloves Garlic (minced)
- 5 cups Reduced-sodium chicken broth
- 1 14.5-oz can Petite diced tomatoes (no salt added)
- 1 cup Okra (fresh or frozen, sliced)
- 1 tbsp Cajun seasoning
- 1 Bay leaf
- 1 tsp Worcestershire sauce
- 2 cups Brown rice (cooked)
- 2 stalks Scallions (chopped, for garnish)
- Hot sauce (optional, for serving)
Instructions
Heat 1 tablespoon of olive oil in a large, heavy-bottomed pot or Dutch oven over medium heat. Chop the chicken breast into bite-sized pieces, then season lightly with salt and pepper. Add the chicken to the pot and cook for 4-5 minutes, stirring occasionally, until lightly browned but not fully cooked. Remove the chicken and set aside.
In the same pot, add the remaining 1 tablespoon of olive oil and reduce the heat to medium-low. Sprinkle in the whole wheat flour and whisk constantly for 5-7 minutes until the flour turns a golden brown, forming a healthy roux.
Add the chopped onion, bell pepper, celery, and garlic to the pot. Sauté the vegetables in the roux for about 5 minutes until softened.
Slowly pour in the chicken broth while stirring, ensuring there are no lumps. Add the diced tomatoes, okra, Cajun seasoning, bay leaf, and Worcestershire sauce. Stir well to combine.
Return the browned chicken to the pot. Bring the mixture to a boil, then reduce the heat to low, cover, and let it simmer for 30 minutes, stirring occasionally.
Add the crabmeat to the pot and cook for an additional 5-7 minutes, ensuring it's heated through but not overcooked.
Remove the bay leaf and adjust the seasoning with additional salt, pepper, or Cajun seasoning if necessary.
Serve the gumbo over cooked brown rice. Garnish with chopped scallions and a dash of hot sauce if desired. Enjoy this lightened-up version of a Southern favorite!
Nutrition Facts
Calories |
1994 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 56.3 g | 72% | |
| Saturated Fat | 11.0 g | 55% | |
| Polyunsaturated Fat | 4.1 g | ||
| Cholesterol | 570 mg | 190% | |
| Sodium | 6423 mg | 279% | |
| Total Carbohydrate | 156.8 g | 57% | |
| Dietary Fiber | 21.5 g | 77% | |
| Total Sugars | 16.6 g | ||
| Protein | 204.9 g | 410% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 493 mg | 38% | |
| Iron | 11.8 mg | 66% | |
| Potassium | 3506 mg | 75% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
