RECIPES AND TIPS

Shelby B. The RD

"LIGHTER" CAJUN GUMBO

-Servings 4-

INGREDIENTS

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)


Roux

½ cup olive oil

3/4 cup white flour, ¼ cup whole wheat flour


Chicken Marinade

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.


Directions

  1. Preparing the Chicken: Preheat oven 400 F, place marinated chicken in oven safe pan and cover. Bake for 15-20 minutes, until completely cooked.

  2. 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. 

  3. 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.

  4. Time for Vegetables: Add in onion, garlic, green bell peppers, celery, okra and carrots. Cook for 5 minutes.

  5. 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.

  6. 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.

  7. Cooking Shrimp: Add shrimp and scallions, stir, and cook 3-5 minutes.


Serve w/ brown rice.

 

 J.R. COUNSELING, LLC

586.804.6209

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