Turkey Gumbo - PCOS-Friendly Recipe

Servings: 8

Lunch

This Turkey Gumbo is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

Recipe by Chris Shepherd Chris Shepherd, executive chef and owner of Underbelly in Houston, Texas, shared this recipe exclusively with Epicurious. This Cajun and Creole classic is often served with rice, but Shepherd insists his version doesn't need the

Ingredients

4 stalks celery, chopped
3 small yellow onions, chopped
1 large green bell pepper, seeded and chopped
3/4 cup canola oil
3 tablespoons olive oil
1 1/3 cups all-purpose flour
16 ounces andouille sausage, sliced into thin rounds
1 small red bell pepper, seeded and chopped
8 cloves garlic, minced
8 to 10 cups chicken stock or low-sodium chicken broth, as needed
2 tablespoons fresh thyme leaves, chopped
1 1/2 teaspoons cayenne pepper
1/4 cup hot sauce, preferably Crystal
1/4 cup Worcestershire sauce
2 teaspoons kosher salt, as needed
1 1/4 teaspoons freshly ground black pepper, as needed
4 cups pulled cooked turkey meat or rotisserie chicken, skin removed

Instructions

In a food processor, combine 1/4 cup chopped celery, 1/4 cup chopped onion, and 1/4 cup chopped green bell pepper. Process until smooth.
In a small bowl, combine 1/2 cup of the canola oil with the olive oil and whisk to combine. Transfer to a heavy medium saucepan or Dutch oven, add the flour, and place over moderate heat. Cook the mixture, stirring slowly and constantly, until the roux is dark brown, 20 to 25 minutes. Add the puréed vegetables, and stir to combine. Cover and reserve.
In a heavy large pot over moderate heat, warm the remaining 1/4 cup canola oil. Add the andouille sausage and sauté, stirring occasionally, until browned on all sides, 6 to 8 minutes. Add the red bell pepper, along with the remaining green bell pepper, and sauté, stirring occasionally, until just soft and brown, 3 to 4 minutes. Add the remaining celery and onions, along with the garlic, and sauté, stirring occasionally, until the onions are softened, 3 to 4 minutes. Add 8 cups of chicken stock, along with the thyme, cayenne pepper, hot sauce, Worcestershire sauce, and the reserved roux, whisking as needed to dissolve the roux in the liquid.
Bring the gumbo to a boil, stirring frequently, then reduce the heat to low, season the gumbo with salt and pepper, and simmer, stirring frequently, until thickened, about 15 minutes. (The gumbo should have the consistency of chowder. If it thickens too much as it simmers, add additional stock; if it's too thin, in a small bowl, stir together 1 tablespoon all-purpose flour and 3 tablespoons canola oil and gradually add this mixture to the gumbo, simmering the mixture for a few minutes between additions, until the desired consistency is reached.) Add the turkey meat and simmer, stirring occasionally, until the turkey is heated through, about 5 minutes. Serve hot. DO AHEAD: The gumbo can be prepared ahead and kept, covered in the refrigerator, up to 3 days, or frozen, in an airtight container, up to 3 months. To reheat: Warm the gumbo in a heavy pot over moderate heat, adding additional chicken stock as needed to adjust the consistency.

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Frequently Asked Questions

Is Turkey Gumbo good for PCOS?

Yes, this Turkey 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 8 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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