RECIPES AND TIPS
Shelby B. The RD
"LIGHTER" CAJUN GUMBO
1 medium onion (chopped) 1-2 stalks celery (chopped) 1-2 large carrots (chopped)
½ cup okra (frozen or fresh) ½ red bell pepper (chopped) ½ green bell pepper (chopped)
3 cloves garlic (sliced) 2 thyme springs (fresh, chopped) 1 lb chicken andouille sausage
½ lb peeled, deveined shrimp ½ tsp cayenne pepper ½ tsp red pepper flakes
1 tsp oregano 2 bay leaves 1 tsp fennel seed
1 tbsp liquid smoke 2 scallions (chopped) Cooked brown rice
4-6 cups chicken stock (depending on how thick you like your gumbo)
1 tbsp creole seasoning (lite or low sodium)
½ cup olive oil
3/4 cup white flour, ¼ cup whole wheat flour
1lb chicken breast (organic if possible)
1 tsp onion powder
2 garlic cloves (chopped)
2 thyme sprigs
1 tsp smoked paprika
-no file powder, can add if would like.
~Vegan/Vegetarian option: omit chicken, shrimp and sausage. Substitute chicken stock with vegetable stock. Add: cauliflower, cannellini white beans or chickpeas and green beans.
~Pescatarian option: omit chicken, sausage. Add, whole crab legs and lobster tail for about 15 minutes.
Preparing the Chicken: Preheat oven 400 F, place marinated chicken in oven safe pan and cover. Bake for 15-20 minutes, until completely cooked.
Browning Sausage: In a large heavy bottomed pot, over medium heat, add sausage and break into pieces, cooking completely. Once done, remove (set to the side) and reduce heat to low.
Making the Roux: Place olive oil in same pot and sprinkle in flour, mix and stir slowly as this will turn dark brown, almost like a chocolate consistency, can take up to 30 minutes.
Time for Vegetables: Add in onion, garlic, green bell peppers, celery, okra and carrots. Cook for 5 minutes.
Let’s Add Some Seasonings: Add creole seasoning (low sodium), cayenne pepper, red pepper flakes, oregano, bay leaves, red pepper flakes and fennel seed, stir and cook for 2 minutes.
Adding the Meat: Return sausage to the pot, shredded chicken (from oven), along with liquid smoke and chicken stock. Stir and bring to a simmer, 5-7 minutes.
Cooking Shrimp: Add shrimp and scallions, stir, and cook 3-5 minutes.
Serve w/ brown rice.