Crab And Chicken Gumbo
|All purpose flour||1⁄4 Cup (4 tbs)|
|Bacon strip||2 , smoked|
|Boneless chicken breast||7 Ounce, skinless|
|Chopped white onion||1 Cup (16 tbs)|
|Chopped green bell pepper||1⁄2 Cup (8 tbs), seeded|
|Chopped red bell pepper||1⁄2 Cup (8 tbs), seeded|
|Chopped celery||1⁄4 Cup (4 tbs)|
|Okra||7 Ounce, sliced into rounds|
|Finely minced garlic||1⁄2 Tablespoon|
|Freshly ground black pepper||1⁄4 Teaspoon|
|Cayenne pepper||1⁄8 Teaspoon|
|Ground cumin||1⁄4 Teaspoon|
|Dried thyme||1⁄4 Teaspoon|
|Smoked turkey stock||2 Cup (32 tbs)|
|Water||2 Cup (32 tbs)|
|Crab meat||1 Cup (16 tbs), cartilage and shell removed rinded|
|Cooked white rice||3 Cup (48 tbs)|
|Chopped parsley||1 Tablespoon|
Put the flour into a small castiron or other heavy frying pan.
Cook over medium heat, stirring constantly, for about 10 minutes, until the flour begins to turn an even dark tan.
Take off the heat and remove the flour from the pan.
Fill the bottom of a steamer with enough water to cover, but not to boil up through the bottom of the steamer basket.
Add the bacon and bring the water to a boil.
If the chicken breast is whole, cut it into 3 or 4 pieces.
When the water boils, put the chicken in the steamer basket, cover, and steam for 15 minutes.
Remove the chicken and cut it into 1/2 inch cubes.
Combine the onion, peppers, celery, okra, and garlic in a heavy saucepan or Dutch oven.
Cook for 5 minutes over medium low heat, stirring constantly, until the vegetables become limp.
Mix in all the seasonings.
Stir in flour with a wooden spoon.
While stirring, add the turkey stock and 2 cups water.
Bring to a boil, reduce the heat to low, and throw in the chicken and crabmeat.
Cover and simmer for 20 minutes.
Remove the bay leaf.
Ladle about 1 cup of the gumbo into each bowl, adding about 1/2 cup tightly packed cooked rice to the center. (If serving as a soup course, use about 3/4 cup gumbo topped with 1/3 cup rice.)
Garnish with the parsley
Calories 182 Calories from Fat 13
% Daily Value*
Total Fat 1 g2.2%
Saturated Fat 0.47 g2.3%
Trans Fat 0 g
Cholesterol 15.1 mg5%
Sodium 188.9 mg7.9%
Total Carbohydrates 28 g9.5%
Dietary Fiber 1.7 g6.9%
Sugars 1.7 g
Protein 13 g25.3%
Vitamin A 12.9% Vitamin C 46.3%
Calcium 4.3% Iron 11.6%
*Based on a 2000 Calorie diet