PCOS Meal Planner

Lunch: Buckshot Gumbo

Ingredients

3 tablespoons salted butter
5 tablespoons all-purpose flour
1 tablespoon vegetable oil
Two 1 1/2-pound boneless goose breast halves with skin, skin scored in a crosshatch pattern (see Note)
Two 1 1/2-pound goose legs (see Note)
7 ounces diced andouille sausage
4 garlic cloves, minced
2 celery ribs, finely diced
4 jalapeños, finely diced
1 large Spanish onion, finely diced
1 green bell pepper, finely diced
1 bay leaf
1 teaspoon each of chopped oregano, thyme and sweet paprika
1/2 teaspoon cayenne pepper
1/2 cup dry Riesling
3 cups low-sodium chicken broth
3 cups water
4 large scallions, thinly sliced
2 tablespoons chopped parsley
Salt and freshly ground black pepper

Instructions

In a small skillet, melt the butter. Stir in the flour and cook over moderately low heat, stirring often, until the mixture turns a rich, dark brown, 11/2 hours. Transfer the roux to a bowl and refrigerate until cold.
Meanwhile, in a large skillet, heat the oil. Add the breasts, skin side down, and cook over moderately high heat until browned, 7 minutes. Pour off the fat, reserving 2 tablespoons. Turn the breasts and brown the other side, 3 minutes. Transfer to a rimmed baking sheet. Repeat with the goose legs.
In a large enameled cast-iron casserole, heat the reserved 2 tablespoons of goose fat. Add the andouille, garlic, celery, jalapeños, onion and bell pepper and cook over moderate heat, stirring, until the vegetables are softened, 10 minutes. Add the bay leaf, oregano, thyme, paprika and cayenne and cook, stirring, for 4 minutes. Add the wine and boil until reduced by half, 2 minutes. Add the broth and water and bring to a boil. Add the goose parts and simmer over low heat, skimming occasionally, until the goose is tender, 11/2 hours. Transfer the goose to the baking sheet and let cool to room temperature. Discard the skin and bones and cut the meat into bite-size pieces.
Whisk in 1 cup of the hot gumbo liquid into the cold roux. Whisk this mixture into the gumbo and bring to a simmer, stirring often. Simmer the gumbo over low heat for 15 minutes, stirring occasionally. Return the goose meat to the gumbo and bring to a simmer. Add the scallions and parsley, season with salt and black pepper and serve.

Buckshot Gumbo

Nutrition Facts

Serving Size: 6

Amount Per ONE Serving
Calories 0 kcal
Fat 0 g
Carbohydrate 0 g
Protein 0 g

Managing PCOS can be challenging, but you don't have to do it alone. Join our supportive community to connect with others who understand what you're going through, share tips, and get encouragement. Here's how you can get involved:

Subscribe to our Newsletter: Receive PCOS-friendly recipes, tips, research updates, and more delivered straight to your inbox. Stay informed and empowered with the latest information and support.

Join our Telegram Channel: Stay updated with the latest tips and advice on managing PCOS.

Follow us on Facebook: Engage with our community, participate in discussions, and get support from others.

PCOS Coach AI: Access our 24/7 AI PCOS Coach and Meal Planner for personalized guidance and support anytime you need it.

Register to learn what this meal can do for you

Create a new plan every week and get full access to our premium planner

JOIN FREE

Comments about this recipe "Buckshot Gumbo"


Register or log in to add a comment

Tired of ineffective PCOS advice?

Break the cycle with the PCOS Meal Planner - your personalized guide to eating better, feeling better, and managing PCOS symptoms. Take control today!

Image of a woman who is cooking a PCOS friendly meal in a pot

About the PCOS Meal Planner

Forget the frustrating cycle of weight loss attempts, endless medications, and living in discomfort. Introducing the PCOS Meal Planner. A meal planning guide that goes beyond temporary fixes to offer a comprehensive strategy, empowering you to ignite a transformation towards lasting health and happiness. Step into a world where you control your PCOS, not the other way around.

Unlock Your PCOS Freedom Now.

Recent Blog Posts

Best Protein Powder for PCOS: Fueling Your Health

Discover the top protein powders for managing PCOS. Learn about their benefits, how to choose the right one, and tips for incorporating them into your diet.

Best Tea for PCOS: Sipping Your Way to Better Health

Discover the most beneficial teas for managing PCOS symptoms. Learn about their properties and how to incorporate them into your daily routine.

Best Gluten-Free Grains for PCOS: Nourishing Alternatives

Discover the top gluten-free grains for managing PCOS. Learn about their nutritional benefits and how to incorporate them into your diet.

Navigating PCOS Supplements: A Science-Based Guide

Discover evidence-based supplements for PCOS management. Learn to identify effective products and avoid marketing traps in this comprehensive guide.

Busting the PCOS Myth: Exercise Will Raise Cortisol

Uncover the truth about exercise and cortisol levels in PCOS. Learn how regular physical activity can benefit your hormonal balance and overall health.

Can going onto Metformin make my boobs bigger?

Explore the relationship between Metformin and breast size in PCOS treatment. Understand the facts and myths about this common medication.

PCOS and Jicama (Mexican Turnip): A Nutritious Addition to Your Diet

Discover how jicama, a low-glycemic root vegetable, can benefit women with PCOS. Learn about its nutritional value and delicious ways to incorporate it into your diet.

The Truth About Carbs: Understanding Their Role in a PCOS-Friendly Diet

Discover the facts about carbohydrates and their impact on PCOS. Learn how to incorporate healthy carbs into your PCOS-friendly diet for optimal health.

How to Take Iron Supplements Without Getting Constipated

Learn effective strategies to prevent constipation when taking iron supplements, including tips on Sangobion usage and natural remedies.