Ingredients:

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     1/2  cup           onion - chopped
     1/4  cup           green onion - chopped
     1/4  cup           green bell pepper - chopped
     1/4  cup           celery - chopped
     1/4  cup           okra - sliced
   1                    garlic clove - minced
   1      teaspoon      parsley - fresh -- minced
   2      tablespoons   dry brown roux - -- (see recipe)
   2      cups          water
   1                    bay leaf
     1/4  teaspoon      thyme
     1/4  teaspoon      black pepper - freshly ground
   1      pinch         cayenne
   1                    gumbo - -- (blue crab) -
                        -- cleaned and
                        -- quartered
   4      ounces        chicken breast - cooked -- cut into 1/2" cubes
   1      cup           rice - hot -- cooked (no oil or
                        -- salt added)

Preparation:

Put the onion, green onion, bell pepper, celery, okra, garlic, and parsley in a saucepan and cook while stirring for 5 minutes. Stir in the dry 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 the chicken, cover the pot, and continue simmering for 30 minutes. TO SERVE: Spoon the gumbo into warm soup bowls and top with 1/2 cup rice in the center of each. Serve immediately. NOTE: Since the roux is made before you start the gumbo (always be sure that it is), there are no tricks to getting this right. The preparation is as simple as it sounds and as delicious as some far more complicated preparations. VARIATIONS: There are as many different preparations of gumbo as there are cooks. Make your own substitutions and calculate the dietary differences by using the Dietary Analysis published by both the Canadian and U.S. Governments. Remember though, keep it light! This is a super addition to anyone's library who is conscientious about healthy eating, but still likes to eat well. Source: Roy F. Guste Jr