Ingredients:

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     1/2             C  chopped onion
     1/2             C  chopped green onion
     1/4             C  chopped green bell pepper
     1/4             C  chopped celery
     1/4             C  sliced okra
  1              clove  garlic -- minced
  1                tsp  minced fresh parsley
  2                TBS  dry brown "roux"
  2                  C  water
  1                     bay leaf
     1/4           tsp  thyme
     1/4           tsp  freshly ground black pepper
  1              pinch  cayenne
  1                     gumbo (blue) crab -- cleaned/quartered
  4             ounces  cooked chicken -- cubed
  1                cup  cooked white rice

Preparation:

Put the vegetables in a saucepan and cook while stirring for 5 minutes. Stir in the "roux" and slowly blend in the water. Add the bay leaf, thyme, pepper, and cayenne and bring to a boil, then reduce to a simmer. Add the crab and chicken, cover the pot, and continue to simmer for 30 minutes. Spoon into warm soup bowls and top with 1/2 C rice in the center of each. Serve immediately.

Nutritional Information:

499 Calories (kcal); 6g Total Fat; (11% calories from fat); 42g Protein; 66g Carbohydrate; 96mg Cholesterol; 138mg Sodium