Frank's Recipes! Low Fat Okra, Chicken, and Crab Gumbo with Rice

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Low Fat Okra, Chicken, and Crab Gumbo with Rice

Number of Servings: 2

1/2 cup onion, chopped
1/4 cup green onion, chopped
1/4 cup green bell pepper, chopped
1/4 cup celery, chopped
1/4 cup okra, sliced
1 garlic clove, minced
1 tsp parsley, fresh, minced
2 tablespoon dry brown roux, (see recipe)
2 cup water
1 bay leaf
1/4 tsp thyme
1/4 tsp black pepper, freshly ground
pinch cayenne
1 gumbo, (blue crab), cleaned and quartered
4 oz chicken breast, cooked, cut into 1/2 inch cubes
1 cup rice, hot, cooked (no oil or salt added)

Put the onion, breen onion, bell pepper, celery, okra, garlic, and parsley in a saucepan and cook while stirring for 5 minutes.

Stir in the dry roux and slowly blend in the water.

Add the bay leaf, thyme, pepper, and cayenne and bring to a boil, then reduce to a simmer.

Add the crab and the chicken, cover the pot, and continue simmering for 30 minutes.

TO SERVE:
Spoon the gumbo into warm soup bowls and top with 1/2 cup rice in the center of each. Serve immediately.

NOTE:
Since the roux is made before you start the gumbo (always be sure that it is), there are no tricks to getting this right. The preparation is as simple as it sounds and as delicious as some far more complicated preparations.

VARIATIONS:
There are as many different preparations of gumbo as there are cooks. Make your own substitutions and calculate the dietary differences by using the Dietary Analysis published by both the Canadian and U.S. Governments. Remember though, keep it light!

ANALYSIS (per serving):
Calories 300, protein 27.6g., carbohydrates 38.0g, dietary fiber 2.64g, total fat 3.51g (saturated 0.884g, mono 1.03g, poly 0.935g, cholesterol 76.1mg, calcium 99.7mg, iron 3.72mg, sodium 147mg
Calories from protein = 38% Poly/Sat = 1.1:1
calories from carbohydrates = 52% Sod/Pot = 0.3:1
calories from fats = 11% Ca/Phos = 0.4:1
CSI = 4.7