Crab Gumbo

Ingredients:

1 tsp canola oil 

half cup chopped green bell pepper 

half cup sliced green onions 

one clove garlic, minced 

3 cups low-fat low sodium chicken stock 

2 medium tomatoes, peeled and chopped 

1/8 teaspoon ground celery seeds 

1/8 tsp dried thyme, crumbled 

1/8 tsp hot pepper sauce 

1 cup sliced okra 

6 oz crab meat 

half cup diced turkey sausage 

2 cups cooked rice

Directions:

In a saucepan, preheat oil for 2 minutes over medium heat. 

Add onions and garlic to saute approximately for 3 minutes – stirring frequently until aromatic. Add green pepper.

Stir in chicken stock, tomatoes, celery powder, thyme, and hot pepper sauce. Bring gumbo to boil over medium heat. 

Stir in okra. Cover pan and cook gumbo for 10 minutes by reducing heat to low or until okra is tender. 

Meanwhile, flake and remove cartilage from crab meat. Increase cooking temperature to medium heat. Stir in crab meat and turkey sausage. Cook meat thoroughly. 

Serve over hot rice in a soup bowl.