Crab Gumbo

Makes: 
4 servings
Utensil: 
Saladmaster Food Processor
3 Qt./2.8 L Sauce Pan with Cover
Rate Recipe: 

Ingredients

1
garlic clove, shredded, use Cone #1
3
cups
low-fat, low-sodium chicken stock
(700
ml)
2
medium tomatoes, peeled and chopped
18
teaspoon
celery powder (ground celery seed)
(0.6
mL)
18
teaspoon
dried thyme, crumbled
(0.6
mL)
18
teaspoon
hot pepper sauce
(0.6
mL)
1
cup
frozen sliced okra
(110
g)
6
ounces
crab meat, canned
(170
g)
12
cup
diced turkey ham
(69
g)
2
cups
cooked rice
(348
g)
Directions: 
  1. Preheat pan on medium heat. When several drops of water sprinkled on pan skitter and dissipate, add peppers, onions and garlic. Sauté approximately 3 minutes.
  2. Stir in chicken stock, tomatoes, celery powder, thyme and hot pepper sauce and bring to a simmer over medium heat. Stir in okra.
  3. Cover and cook until Vapo-Valve™ clicks. Reduce heat to low and cook for 10 minutes or until okra is tender.
  4. Meanwhile, drain, flake and remove cartilage from crab meat.
  5. Increase heat to medium and stir in crab meat and turkey ham. Heat through.
  6. Serve over hot rice in soup bowl.
Tips: 
  • Gumbo may also be served over rice-shaped pasta called orzo, which cooks in about half the time of rice. Simply bring water or chicken stock in pan to a boil over medium heat and cook according to package directions. Drain and use in place of rice with gumbo.
Nutritional Information per Serving
Calories: 
232
Total Fat: 
3g
Saturated Fat: 
1g
Cholesterol: 
48mg
Sodium: 
486mg
Total Carbs: 
32g
Dietary Fiber: 
3g
Sugar: 
5g
Protein: 
19g

Directions

Tips

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