A Healthier Gluten-Free Crawfish and Crab Gumbo ( Redux)

If you want to add more gluten free and dairy free recipes to your recipe box, A Healthier Gluten-Free Crawfish and Crab Gumbo ( Redux) might be a recipe you should try. This recipe serves 6 and costs $2.71 per serving. One serving contains 321 calories, 22g of protein, and 8g of fat. 839 people have made this recipe and would make it again. It works well as a Cajun main course. If you have garlic puree, scallions, lump crabmeat, and a few other ingredients on hand, you can make it. It is brought to you by Jeanettes Healthy Living. From preparation to the plate, this recipe takes approximately 1 hour and 45 minutes. Overall, this recipe earns an awesome spoonacular score of 95%. Gluten-Free Maryland Style Crab and Shrimp Gumbo, A Life Interrupted and Gluten-Free Double Chocolate Fudge Brownie (The ReDux), and Healthier Mayo Free Waldorf Salad: Vegetarian & Gluten Free are very similar to this recipe.

Servings: 6

Preparation duration: 15 minutes

Cooking duration: 90 minutes

 

Ingredients:

1 bell pepper, finely diced, about 1/2 cup

1/2-1 teaspoon Cajun seasoning

2 celery stalks, finely chopped, about 1/2 cup

Steamed Brown Rice

5 garlic cloves, minced

1/2 cup Onion Garlic Puree

1 cup lump crabmeat

1 pack cooked crawfish tail meat (12 ounces)

2 tablespoons oil

1 medium onion, finely diced

minced parsley

1/4 teaspoon freshly ground pepper

1/4 cup glutinous rice flour

1/2 teaspoon salt

minced scallions

1 1/2 cup chopped tomatoes

8 cups water

Equipment:

oven

frying pan

pot

Cooking instruction summary:

Preheat oven to 350 degrees. Place rice flour in a pan; bake for 45-50 minutes until light brown, stirring halfway through.Heat oil in a large pot over medium heat. Add onion and cook until translucent, about 3-4 minutes. Add toasted rice flour and cook one minute, stirring constantly. Add water, Onion Garlic Puree, bell peppers, celery, Cajun seasoning, salt, pepper, garlic, tomatoes, and crabmeat, and bring to a boil. Reduce heat and simmer for 1 hour. Add crawfish and parsley and simmer another 30 minutes. Serve over steamed rice with scallions and parsley.

 

Step by step:


1. Preheat oven to 350 degrees.

2. Place rice flour in a pan; bake for 45-50 minutes until light brown, stirring halfway through.

3. Heat oil in a large pot over medium heat.

4. Add onion and cook until translucent, about 3-4 minutes.

5. Add toasted rice flour and cook one minute, stirring constantly.

6. Add water, Onion Garlic Puree, bell peppers, celery, Cajun seasoning, salt, pepper, garlic, tomatoes, and crabmeat, and bring to a boil. Reduce heat and simmer for 1 hour.

7. Add crawfish and parsley and simmer another 30 minutes.

8. Serve over steamed rice with scallions and parsley.


Nutrition Information:

Quickview
320k Calories
22g Protein
7g Total Fat
40g Carbs
39% Health Score
Limit These
Calories
320k
16%

Fat
7g
12%

  Saturated Fat
0.93g
6%

Carbohydrates
40g
14%

  Sugar
3g
3%

Cholesterol
48mg
16%

Sodium
521mg
23%

Get Enough Of These
Protein
22g
44%

Manganese
1mg
83%

Vitamin K
86µg
82%

Vitamin C
47mg
58%

Vitamin B6
1mg
52%

Selenium
32µg
47%

Vitamin B12
2µg
44%

Vitamin B3
8mg
42%

Phosphorus
320mg
32%

Vitamin A
1442IU
29%

Copper
0.52mg
26%

Magnesium
94mg
24%

Zinc
3mg
21%

Potassium
642mg
18%

Vitamin B5
1mg
16%

Vitamin B1
0.24mg
16%

Fiber
3g
16%

Folate
48µg
12%

Iron
1mg
11%

Vitamin E
1mg
11%

Calcium
96mg
10%

Vitamin B2
0.15mg
9%

covered percent of daily need
Widget by spoonacular.com

 

Suggested for you

Healthy & Delicious: Poblano Black-Eyed Pea Dip
Fiesta Deviled Eggs
Homemade Applesauce
Caramel Apple Snickerdoodles
Seriously Refreshing Watermelon Mint Salad with Feta for Labor Day
Fresh Watermelon Sangria
Sweet and Sour Crackerjack Shrimp
Slow Cooker Pot Roast and Make Ahead Mashed Potatoes
Soft and Chewy Molasses Cookies
Anything Goes Sausage Soup
Food Trivia

The earliest form of eating processed food occurred in early hunting cultures when the men who made a kill would be rewarded with a meal of the partially digested contents of the stomach of their prey.

Food Joke

Turning vegan is a big missed steak.

Popular Recipes
Vegan Persian Frittata

Coconut And Berries

Veggie Sriracha Fried Rice

Bake Your Day

Fresh Fruit Salsa

Taste of Home

Slow Cooker Spicy Jambalaya

The Happier Homemaker

Orange Salmon with Sauteed Spinach

Taste of Home