Chicken & Crab Gumbo

By nichc

From WW - 5pts per serving, 6 servings. Includes 1/2 c rice.

Ingredients

• 1/4 cup all-purpose flour
• 1/2 tablespoon canola oil
• 1 medium onion, chopped
• 1 bell pepper, seeded & chopped
• 1 medium stalk celery, chopped
• 3 cloves garlic, chopped
• 1/4 teaspoon cayenne pepper
• 1 bay leaf
• 3/4 lb chicken breast, no skin or bone, cubed
• 4 cups canned chicken broth
• 1/2 lb cooked crabmeat, picked over
• 3 cups cooked white rice
• 1 tsp file powder (optional)

Details

Servings 6
Adapted from weightwatchers.com

Preparation

Step 1

In small saucepan cook flour over medium high heat, stir constantly with wooden spoon until dark tan (3-4 mins). Set aside.

Heat oil in nonstick dutch oven over medium-high heat. Add onion, bell pepper, celery, and garlic. Cook stirring until onion is soft. Stir in flour then add cayenne, bay leaf, and chicken. Keep stirring, add broth & crabmeat and bring to a boil. Cover and reduce heat, let simmer until thickened & chicken is cooked (about 20 minutes).

Remove bay leaf & stir in file powder (if using). Put 1/2 cup rice in 6 large bowls and cover with gumbo.