Shrimp Gumbo - PCOS-Friendly Recipe
This Shrimp Gumbo is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- 4 ounces vegetable oil
- 4 ounces all-purpose flour
- 1 1/2 pounds raw, whole, head-on medium-sized (31-50 count) shrimp
- 2 quarts water
- 1 cup diced onion
- 1/2 cup diced celery
- 1/2 cup diced green peppers
- 2 tablespoons minced garlic
- 1/2 cup peeled, seeded and chopped tomato
- 1 tablespoon kosher salt
- 1/2 teaspoon freshly ground black pepper
- 1 teaspoon fresh thyme, chopped
- 1/4 teaspoon cayenne pepper
- 2 bay leaves
- 1/2 pound andouille sausage, cut into 1/4-inch pieces and browned
- 1 tablespoon file powder
Instructions
- Preheat the oven to 350 degrees F. Place the vegetable oil and flour into a 5 to 6-quart cast iron Dutch oven and whisk together to combine. Place on the middle shelf of the oven, uncovered, and bake for 1 1/2 hours, whisking 2 to 3 times throughout the cooking process. While the roux is baking, de-head, peel and devein the shrimp. Place the shrimp in a bowl and set in the refrigerator. Place the heads and shells in a 4-quart saucepan along with the 2 quarts of water, set over high heat and bring to a boil. Decrease the heat to low and simmer for 1 hour or until the liquid has reduced to 1-quart. Remove from the heat and strain the liquid into a container, discarding the solids. Once the roux is done, carefully remove it from the oven and set over medium-high heat. Gently add the onions, celery, green peppers and garlic and cook, moving constantly for 7 to 8 minutes or until the onions begin to turn translucent. Add the tomatoes, salt, black pepper, thyme, cayenne pepper, and bay leaves and stir to combine. Gradually add the shrimp broth while whisking continually. Decrease the heat to low, cover and cook for 35 minutes. Turn off the heat, add the shrimp and sausage and stir to combine. Add the file powder while stirring constantly. Cover and allow to sit for 10 minutes prior to serving. Serve over rice.
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Frequently Asked Questions
Yes, this Shrimp 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 Dinner. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 6 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.
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