Chicken and Smoked-Sausage Gumbo - 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.
Stop Second-Guessing Every Meal
Get a personalized eating plan for YOUR PCOS type. Know exactly what to eat this week.
Personalized for your PCOS type
Delivered in 24 hours
Just $9 one-time
No subscription. No commitment.
Not sure what to eat for PCOS?
Take a 60-second quiz and get a personalized 7-day meal plan.
Take the Quiz
Comments
Register or log in to add a comment