2 tablespoons flour
2 teaspoons canola oil
½ cup chopped green bell pepper
½ cup sliced green onion
½ cup finely chopped celery
2 cloves garlic, minced
3 cups fat-free chicken stock
2 ripe medium tomatoes, peeled, chopped
1 bay leaf, halved
¼ teaspoon dried thyme, crumbled
1/8 teaspoon hot pepper sauce
1 cup frozen sliced okra, thawed
1/3 cup cold water
1 6-ounce can crabmeat, drained,
or 6-ounce package frozen crabmeat, thawed, cartilage removed
½ cup diced turkey ham, or 97% fat-free ham
2 cups hot rice
In sauce pan over low heat, cook and stir dry flour until golden brown, immediately remove flour to small bowl; set aside and let cool.
In same sauce pan over medium heat, preheat oil 2 minutes. Add bell pepper, onion, celery and garlic; cook and stir 1 to 5 minutes, until vegetables are lender. Stir in chicken stock, tomatoes, bay leaf, thyme and pepper sauce; bring to boil. Add okra. Cover with Temp Tone control open; cook until tone sounds. Reduce heat to low, close control and simmer 10 to 12 minutes, until okra is tender. Remove and discard bay leaf.
In small bowl, whisk together browned flour and cold water; blend until smooth. Increase heat to medium; stir flour mixture into gumbo, stirring until thickened and bubbly.
Stir crabmeat and turkey ham into gumbo. Heat through, stirring occasionally. Divide rice among 4 soup bowls; spoon hot gumbo on top of rice and serve immediately.