Duck and Oyster Gumbo - PCOS-Friendly Recipe
This Duck and Oyster Gumbo is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- 1 (5 lb) duck
- 3 cups diced onion, divided
- 2 cup diced celery, divided
- 1 cup diced carrots
- 1 cup diced green bell pepper
- 1 cup all-purpose flour
- 1 lb andouille sausage
- 1 tablespoon garlic, minced
- 1/4 cup Worcestershire sauce
- 2 tablespoons Creole seasoning
- 2 bay leaves
- 2 cups okra
- 3 cups oysters
- 1 quart cooked jasmine rice
- 1 cup chopped green onions
Instructions
- Preheat oven to 350 º.
- Liberally season the duck with salt and pepper. Slowly roast in pre-heated oven until most of the fat had rendered out and the skin is nice and crispy, about 1. 5-2 hours. Remove the duck from the oven and reserve the fat. Once cool, pick all the meat and skin from the duck, cut into roughly 1-inch pieces, and reserve.
- To make the stock, place the duck carcass in 2-gallon pot and add 1 cup onion, 1 cup celery, carrots and bell pepper. Cover with water and bring to a simmer. Let simmer 2 hours, strain, and reserve, yielding about 1 gallon of stock.
- To make the roux, in a pot, over low heat, heat 1 cup of reserved duck fat and flour together and allow it to slowly caramelize, about 1-1. 5 hours. Stir often and cook slowly over low heat to avoid burning. Roux should look like dark chocolate when finished. Add the remaining onions and the andouille and allow to caramelize further, roughly 5 minutes. Add garlic, Worcestershire, Creole seasoning, bay leaves and okra and simmer for 5 more minutes. Add the reserved stock and duck meat and allow to simmer for an additional hour. Add the oysters and simmer for 5 additional minutes. When finished, serve over rice in a large flat soup bowl and garnish with green onions
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Frequently Asked Questions
Yes, this Duck and Oyster Gumbo recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. 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.
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