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.

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:50 mins

Total Time:70 mins

Servings: 6

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)
• 0 Hot sauce (optional, for serving)

Directions

Step 1

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.

Step 2

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.

Step 3

Add the chopped onion, bell pepper, celery, and garlic to the pot. Sauté the vegetables in the roux for about 5 minutes until softened.

Step 4

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.

Step 5

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.

Step 6

Add the crabmeat to the pot and cook for an additional 5-7 minutes, ensuring it's heated through but not overcooked.

Step 7

Remove the bay leaf and adjust the seasoning with additional salt, pepper, or Cajun seasoning if necessary.

Step 8

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

Serving size	(2858.9g)

Amount per serving	% Daily Value*
Calories	1993.9

Total Fat 56.3g	0%
Saturated Fat 11.0g	0%
Polyunsaturated Fat 4.1g
Cholesterol 569.9mg	0%
Sodium 6422.6mg	0%
Total Carbohydrate 156.8g	0%
Dietary Fiber 21.5g	0%
Total Sugars 16.6g
Protein 204.9g	0%

Vitamin D 0IU	0%
Calcium 492.9mg	0%
Iron 11.8mg	0%
Potassium 3506.0mg	0%

*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.

Source of Calories

Fat: 25.9%

Protein: 42.0%

Carbs: 32.1%