Chicken And Crab Gumbo Low Fat - cooking recipe

Ingredients

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

Preparation

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