Lighter Gumbo - PCOS-Friendly Recipe
This Lighter Gumbo is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- 2 (4 oz) chicken thighs, skinless and boneless, trimmed of all fat, and cut into 1-inch pieces
- 1/2 lb reduced-fat turkey kielbasa, cut into 1/4 inch-thick slices
- 4 teaspoons canola oil
- 2 tablespoons all-purpose flour
- 1 onion, thinly sliced
- 1 green bell pepper, seeded and chopped
- 1 celery stalk, finely chopped
- 3 cloves garlic, minced
- 2 cups reduced-sodium chicken broth
- 1 (14 oz) can stewed tomatoes
- 1 cup sliced frozen okra
- 2 tablespoons Worcestershire sauce
- 3/4 teaspoon Paula Deen House Seasoning
- 2 to 3 drops hot sauce
- 1/2 lb small shrimp, peeled and deveined
- 2 scallions, thinly sliced
Instructions
- Spray a large nonstick Dutch oven with nonstick spray and set over medium-high heat. Add the chicken and kielbasa and cook until browned, about 5 minutes. Transfer to a plate. Add the oil and flour to the Dutch oven and cook, stirring constantly, over medium heat, until the flour mixture just begins to brown, 2 to 3 minutes. Add the onion, bell pepper, celery and garlic. Cover and cook, over medium heat, stirring occasionally, until the vegetables are very soft, about 8 minutes. Return the chicken and kielbasa to the Dutch oven. Add the broth, tomatoes, okra, Worcestershire sauce, House Seasoning and hot sauce; bring to a boil. Reduce the heat and simmer, covered, stirring occasionally, until the flavors are blended and the gumbo begins to thicken slightly, about 30 minutes. Add the shrimp and scallions and cook, stirring occasionally, until the shrimp is cooked through, about 4 minutes.
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Frequently Asked Questions
Yes, this Lighter 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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