Shrimp and Crab Gumbo

Yield 6 servings (serving size: 1/2 cup rice and 1 1/4 cups gumbo)
Ingredients
1/3 cup all-purpose flour
3 bacon slices, diced
2 cups finely chopped onion
1 1/2 cups finely chopped green bell pepper (about 1 large)
4 celery stalks, thinly sliced
4 garlic cloves, minced
1 cup water
2 (14-ounce) cans fat-free, less-sodium chicken broth, divided
2 teaspoons salt-free Cajun seasoning
1/2 teaspoon salt
1/4 teaspoon crushed red pepper
1 (16-ounce) bag frozen cut okra, thawed
1 pound peeled and deveined medium shrimp
2 (6-ounce) cans lump crabmeat (such as Chicken of the Sea), drained
3 cups hot cooked long-grain white rice
Hot pepper sauce (optional)
Preparation
Place flour in a small skillet; cook 5 minutes over medium heat or until flour is brown, stirring constantly. Place in a small bowl; cool.
Cook bacon in a Dutch oven over medium-high heat 3 minutes. Add onion, bell pepper, celery, and garlic; sauté 10 minutes or until vegetables are tender and lightly browned. Add water, and cook 1 minute, stirring constantly.
Combine toasted flour and 1 can of chicken broth in a medium bowl, stirring well with a whisk. Gradually pour broth mixture into pan. Stir in remaining can of chicken broth, Cajun seasoning, 1/2 teaspoon salt, crushed red pepper, and cut okra; bring to a boil. Cover, reduce heat, and simmer 15 minutes.
Add shrimp; cook 3 minutes or until shrimp are done. Gently stir in crabmeat. Remove from heat; serve gumbo over rice. Serve with hot pepper sauce, if desired.
Calories: 464 (28% from fat)


Gumbo is non-tomato based. It's got medium heat--no bite when you first taste it, but a nice warm burn in your mouth/throat as you eat.
We're not big fans of Okra . . . just not Southern, I guess . . . so I tend to leave it out. I know I know "How can it be Gumbo without Okra?"