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

1. 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.

2. 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.

Yield: 4 servings (serving size: 11/2 cups gumbo and 1h cup rice).

Cooking Light, December 2010, page 176