Chicken And Crab Gumbo Low Fat Recipes

CAJUN GUMBO RECIPE

Steps:

• Gather the ingredients.
• Melt duck fat in a large pot on medium heat, then whisk in the flour. Continue cooking on medium heat, whisking frequently, until the roux is dark brown, the color of milk chocolate, but not black or burned. This will take about 18 to 20 minutes, depending on your flame.
• When you reach the desired color, immediately add the trinity-the diced onions, green pepper, and celery-plus the garlic. Using a wooden spoon , stir the trinity into the roux, making sure it is evenly distributed, season with a few pinches of salt and black pepper. The roux will look dry at first, cook the trinity in the roux, stirring frequently, until the vegetables begin to soften and the roux looks moist, about 10 minutes.
• Gradually stir in the chicken stock, dissolving the roux and preventing lumps, turn the heat up to medium-high and bring the pot to a boil.
• While you're waiting for the pot to boil, heat a large sauté pan over medium-high heat. Season the chicken thighs with salt and pepper and add the tablespoon of oil to the pan.
• Place the thighs skin-side down in the pan and sear until the skin is a deep golden brown, 7 to 10 minutes. Flip the thighs and sear the bone side for 2 to 3 minutes.
• Remove the thighs from the pan and add to the pot, leaving the fat in the pan and keeping the sauté pan on medium-high heat.
• Add the sliced andouille to the pan and cook, stirring occasionally, until the sausage is browned in places and the edges are curling, about 5 to 7 minutes.
• Turn off the heat, then use a spatula to scrape the andouille and any accumulated fat into the pot. Add the crab knuckle and give the contents a good stir to combine. If the ingredients are not covered by the stock, add 1 to 2 cups water to just cover.
• Raise the heat under the pot and bring its contents to a full boil. Then reduce the heat to a simmer and add the bay leaves and dried thyme. Skim any fat and foam that accumulates on the surface and simmer for one hour.
• Carefully remove the chicken thighs to a large plate. When the chicken has cooled a bit, discard the skin, bones, and cartilage, shred the meat, and return it to the simmering pot.
• Add the okra and Worcestershire sauce and continue simmering the gumbo for another hour on low heat, stirring occasionally to make sure it's not sticking or burning.
• Remove the crab knuckle and pick out any remaining meat. Stir the crab meat into the gumbo to distribute and then discard the shell. Stir in the filé powder, taste, and adjust the seasoning with salt and pepper. Simmer for another 5 minutes, then turn off the heat.
• To serve, place about 1/2 cup cooked rice into serving bowls and ladle the gumbo on top of the rice. Garnish with sliced scallions and add a few dashes of hot sauce to taste.

SHELLFISH-FREE CHICKEN AND SAUSAGE GUMBO

Steps:

• In a saucepan, heat chicken and broth over medium-high heat until boiling. Reduce heat to warm and simmer, covered, for 30 to 40 minutes. (This is an ideal time to chop the vegetables and thaw okra if frozen.)
• About 20 minutes before the stock is done simmering, make the roux by heating the oil in the bottom of a large stockpot over medium heat until oil moves freely along the bottom of the pan. Add the flour gradually, stirring with a wooden spoon to remove any lumps. Lower heat slightly and cook roux, stirring constantly, for about 15 to 20 minutes, or until the mixture is nutty-smelling and copper-brown.
• Add onions, celery, garlic, bell pepper, and okra. Cook over medium heat, stirring frequently, until vegetables are lightly browned and fragrant. Then lower heat to warm and let vegetables simmer, stirring occasionally, for about 10 minutes. While vegetables simmer, continue to next step.
• Remove chicken from broth with tongs and cut meat off bones and into bite-sized chunks. (Discard bones at this point.) Add chicken meat to vegetable-roux mixture and stir to coat with roux. Season with salt and pepper. Increase heat to medium and cook, stirring, for 1 to 2 minutes.
• Slowly add stock to vegetables and chicken, stirring as you go. Add cayenne (if using), bay leaves, and thyme. Bring mixture to a boil over medium heat. When soup reaches boiling, reduce heat to low and simmer, uncovered, for 20 minutes.
• Add sausage and simmer for 30 minutes more. Taste soup and adjust seasonings. Serve immediately over rice.

CHICKEN AND CRAB GUMBO LOW FAT

Steps:

• Heat oil in a big pot or Dutch oven over medium heat.
• Whisk together the flour and cayenned, then whisk into oil. Reduce heat to medium/low and continue whisking for a few minutes until the roux turns a golden colour.
• Add onions, celery, peppers and garlic. Cook 5 - 10 minutes until vegetables are wilted.
• Add broth, tomatoes, chicken, rice, salt, pepper and hot sauce. Cover and simmer 20 minutes.
• Add corn and crabmeat and simmer 5 minutes. Add green onions and summer 2 minutes longer.
• Adjust salt, pepper and hot sauce to taste.
• Note: You may add 1 cup sliced okra when you add the chicken.

REDUCED FAT CHICKEN AND SAUSAGE GUMBO

Steps:

• For the dry roux: In a heavy skillet over medium-high heat, heat the flour, stirring constantly with a spatula or whisk that scrapes the bottom of the skillet clean. Stir constantly to keep the flour browning evenly. When steam comes off the flour, reduce heat and keep stirring. Do not burn. Continue until it reaches a tan color. To test, remove from heat, stirring for 1 minute off-heat and place some of the mixture into a drop or two of water and force it to mix with the back of a spoon. You are looking for a mahogany color. When complete,remove from heat and continue stirring until cooking stops; then let stand a while to cool. This can be made ahead and stored in a zip-lock freezer bag in the freezer.
• Remove the skin and fat from the chicken. Cook with water to cover and cool. Debone and chop the chicken into small chunks. Reserve the liquid.
• In another large skillet, over a medium flame with a small amount of oil, heat the onions, peppers and celery; cook until the onions are clear, then add the smoked sausage and andouille. Add the broth from above and the garlic. Bring to a boil and reduce to a simmer. Mix the roux with water, whisking to be sure the roux is evenly wet and add to the gumbo. Now check the liquid, adding some broth or hot water if needed. It should have the color of the roux and be just slightly thickened. Simmer for about 30 minutes. Add salt and black pepper to taste, then add ground red (cayenne) pepper -- enough to just prick the tongue. About 5- 10 minutes before removing from heat, add the green onion tops and parsley. To serve, put a scoop of rice in your bowl and ladle on the gumbo. You should have plenty of French bread to complete your meal, and then top it off with a good tossed salad.