Crab and Vegetable Gumbo Recipe

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Ingredients

Count

Nutrition

325

Calories

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Ingredients:

Serving

3 tbsp butter
1 cup chopped onion
1/3 cup chopped carrot
1/2 tsp kosher salt
1/2 tsp ground cumin
1/2 tsp ground red pepper
1/2 tsp black pepper
1/4 tsp garlic powder
1 celery stalk, sliced
2 cups fat-free , lower-sodium chicken broth
1 (16-oz) package frozen gumbo-blend vegetables
1 cup water
2 tbsp all-purpose flour
1 (8-oz) container crab claw meat, shell pieces removed
2 cups hot cooked long-grain white rice

Directions:

Melt butter in a Dutch oven over medium heat; cook 2 minutes or until lightly browned. Add onion and next 7 ingredients (through celery); cook 4 minutes, stirring occasionally.
Increase heat to medium-high. Add chicken broth and vegetable blend. Combine 1 cup water and flour, stirring well; stir into broth mixture. Bring to a boil. Reduce heat, and simmer for 18 minutes. Add crab, and simmer for 2 minutes. Serve over rice.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	324.82 Kcal (1360 kJ)
Calories from fat	87.38 Kcal
		% Daily Value*
Total Fat	9.71g	15%
Cholesterol	22.9mg	8%
Sodium	534.32mg	22%
Potassium	449.7mg	10%
Total Carbs	33.76g	11%
Sugars	5.01g	20%
Dietary Fiber	3.72g	15%
Protein	16.25g	32%
Vitamin C	5.8mg	10%
Vitamin A	0.2mg	7%
Iron	2.7mg	15%
Calcium	131.2mg	13%

Amount Per 100 g
Calories	86.89 Kcal (364 kJ)
Calories from fat	23.37 Kcal
		% Daily Value*
Total Fat	2.6g	15%
Cholesterol	6.13mg	8%
Sodium	142.93mg	22%
Potassium	120.3mg	10%
Total Carbs	9.03g	11%
Sugars	1.34g	20%
Dietary Fiber	1g	15%
Protein	4.35g	32%
Vitamin C	1.6mg	10%
Vitamin A	0.1mg	7%
Iron	0.7mg	15%
Calcium	35.1mg	13%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

< 200 kcals

Weightwatchers Points

6.6

Points
7

PointsPlus

Good Points

low fat,
saturated fat free,
low cholesterol

Bad Points

High in Sodium

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