Chicken and Smoked-Sausage Gumbo - PCOS-Friendly Recipe

Servings: 4

Lunch

This Chicken and Smoked-Sausage Gumbo is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

With countless variations, one more delicious than the next, it's easy to see why gumbo is such a treasured part of the culinary South. This version more than holds its own.

Ingredients

3 tbsp. Cooking oil
3 tbsp. flour
1 onion
2 ribs celery
1 green bell pepper
1 oz. package frozen sliced okra
1 bay leaf
1 1/2 tsp. dried thyme
1 tsp. dried oregano
2 tsp. salt
1/4 tsp. fresh-ground black pepper
1/4 tsp. cayenne
1 3/4 c. canned crushed tomatoes in thick puree (one 15-ounce can)
1 qt. canned low-sodium chicken broth or homemade stock
1/2 lb. smoked sausage
1 lb. boneless
3/4 c. long-grain rice

Instructions

In a large stainless-steel pot, heat the oil over moderate heat. Whisk in the flour and cook, whisking, until starting to brown, about 4 minutes. Reduce the heat to moderately low. Stir in the onion, celery, and bell pepper and cook until starting to soften, about 7 minutes. Add the okra, bay leaf, thyme, oregano, salt, black pepper, cayenne, and tomatoes. Cover and cook for 5 minutes.
Stir in the broth and the smoked sausage. Bring to a boil. Reduce the heat and simmer for 15 minutes. Add the chicken and cook until just done, 4 to 5 minutes longer. Remove the bay leaf.
Meanwhile, bring a medium pot of salted water to a boil. Stir in the rice and boil until just done, 10 to 12 minutes. Drain. Put a mound of rice in the center of each bowl. Ladle the gumbo around the rice.
Wine Recommendation: No region of the wine world is producing more exciting wine bargains than the Languedoc-Roussillon in southern France. Try any one of their sturdy reds with this hearty gumbo.

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Frequently Asked Questions

Is Chicken and Smoked-Sausage Gumbo good for PCOS?

Yes, this Chicken and Smoked-Sausage Gumbo recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.

Can I eat this for Lunch with PCOS?

Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

This recipe can be part of a structured PCOS meal plan. It makes 4 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.

Comments

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