Lunch

Chicken and Crab Gumbo is for Lunch.

Chicken and Crab Gumbo takes 10 minutes to prepare.

Chicken and Crab Gumbo takes 20 minutes to cook.

Chicken and Crab Gumbo makes 4 servings.

The ingredients for Chicken and Crab Gumbo are:

1 cup chopped red or green sweet pepper
1 cup chopped onion
1 tsp. minced garlic (2 cloves)
2 tbls. cooking oil
1 tbls. all purpose flour
3 cups chicken broth
1 16-oz. can diced tomatoes
1 10-oz. package cut frozen okra (or substitute other favorite vegetable)
1/4 cup wild rice (cooked as directed)
1-2 tsp of cajun seasoning (to taste)
1 bay leaf
12 oz. of shredded cooked chicken
1 6.5 oz. can crabmeat
2 tsp. Louisiana hot sauce (to taste)

Here is how you make Chicken and Crab Gumbo:

In a large saucepan cook red or green sweet pepper, onion, and garlic in hot oil till vegetables are tender. Stir in flour. Stir in chicken broth, undrained tomatoes, okra, rice, cajun seasoning, bay leaf, and hot sauce. Bring mixture to a boil reduce heat and simmer until okra is tender. Stir in chicken and crab just till warm and serve. Serving Size: 4 1.5 cup servingsNumber of Servings: 4Recipe submitted by SparkPeople user MSTEPHANIE.

The nutritional information for Chicken and Crab Gumbo is:

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 301.9

• Total Fat: 9.6 g
• Cholesterol: 88.0 mg
• Sodium: 1,107.4 mg
• Total Carbs: 20.5 g
• Dietary Fiber: 4.5 g
• Protein: 34.6 g