Crab and Vegetable Gumbo

Name: Crab and Vegetable Gumbo
Prep time: 45 min
Cook time: 45 min
Total time: 45 min
Yield: 4
Cuisine: Cajun, Creole
Ingredients: 1 teaspoons black pepper; 3 Tbsps butter; 79 milliliters chopped carrot; 1 celery stalk, sliced; 473 milliliters hot cooked long-grain white rice; 227 grams crab claw meat, shell pieces removed; 2 Tbsps all-purpose flour; 0 teaspoons garlic powder; 1 teaspoons ground cumin; 1 teaspoons ground red pepper; 454 grams package frozen gumbo-blend vegetables; 1 teaspoons kosher salt; 473 milliliters fat-free, lower-sodium chicken broth; 237 milliliters chopped onion; 237 milliliters water

The recipe Crab and Vegetable Gumbo could satisfy your Creole craving in approximately 45 minutes. This recipe makes 4 servings with 272 calories, 16g of protein, and 9g of fat each. This recipe covers 17% of your daily requirements of vitamins and minerals. It is It works well as a main course. Head to the store and pick up flour, crab claw meat, carrot, and a few other things to make it today. To use up the cooked white rice you could follow this main course with the Healthy Raw Chocolate Pudding as a dessert.

Instructions

Melt butter in a Dutch oven over medium heat; cook 2 minutes or until lightly browned.

Ingredients you will need

Butter

Equipment you will use

Dutch Oven

Add onion and next 7 ingredients (through celery); cook 4 minutes, stirring occasionally.

Ingredients you will need

Celery

Onion

Increase heat to medium-high.

Add chicken broth and vegetable blend.

Ingredients you will need

Mixed Vegetables

Chicken Broth

Combine 1 cup water and flour, stirring well; stir into broth mixture. Bring to a boil. Reduce heat, and simmer for 18 minutes.

Ingredients you will need

Broth

All Purpose Flour

Water

Add crab, and simmer for 2 minutes.

Ingredients you will need

Crab

Serve over rice.

Ingredients you will need

Rice

Equipment

Dutch Oven

Ingredients

Servings:

celery stalk, sliced 473milliliters

hot cooked long-grain white rice 227grams

crab claw meat, shell pieces removed 2Tbsps

all-purpose flour 0teaspoons

garlic powder 1teaspoons

ground cumin 1teaspoons

ground red pepper 454grams

package frozen gumbo-blend vegetables 1teaspoons

kosher salt 473milliliters

fat-free, lower-sodium chicken broth 237milliliters

chopped onion 237milliliters

water

Recommended wine: Chardonnay, Muscadet, Riesling

Chardonnay, Muscadet, and Riesling are my top picks for Shellfish. Buttery chardonnay is great for scallops, shrimp, crab, and lobster, while muscadet is a classic pick for mussels, oysters, and clams. If you've got some spice in your shellfish, a semi-dry riesling can balance out the heat. The Foley Johnson Carneros Chardonnay with a 4.6 out of 5 star rating seems like a good match. It costs about 23 dollars per bottle.