Chicken And Crab Gumbo Low Fat

• 1 tablespoon vegetable oil or 1 tablespoon canola oil
• 2 tablespoons flour
• 1/4 teaspoon cayenne pepper
• 2 onions, chopped
• 3 stalks celery, chopped
• 1 sweet green pepper, diced
• 1 sweet red pepper, diced
• 3 garlic cloves, chopped
• 3 cups chicken broth
• 1 (28 ounce) can diced tomatoes (with the juice)
• 1/4 lb boneless skinless chicken breast, diced
• 1/2 cup long-grain rice
• 1/2 teaspoon hot pepper sauce
• salt, to taste
• black pepper, to taste
• 1 cup corn
• 1/4 lb crabmeat (I just use one can)
• 3 green onions, sliced

1. Heat oil in a big pot or Dutch oven over medium heat.
2. 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.
3. Add onions, celery, peppers and garlic. Cook 5 - 10 minutes until vegetables are wilted.
4. Add broth, tomatoes, chicken, rice, salt, pepper and hot sauce. Cover and simmer 20 minutes.
5. Add corn and crabmeat and simmer 5 minutes. Add green onions and summer 2 minutes longer.
6. Adjust salt, pepper and hot sauce to taste.
7. Note: You may add 1 cup sliced okra when you add the chicken.

vegetable oil, flour, cayenne pepper, onions, stalks celery, sweet green pepper, sweet red pepper, garlic, chicken broth, tomatoes, chicken, longgrain rice, hot pepper sauce, salt, black pepper, corn, crabmeat, green onions

Taken from www.food.com/recipe/chicken-and-crab-gumbo-low-fat-180177 (may not work)