Chicken-and-Andouille Gumbo - PCOS-Friendly Recipe

Servings: 8

Lunch

This Chicken-and-Andouille Gumbo is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

Recipe by Cheryl Slocum A warming stew full of bright, crisp veggies, lean chicken, and spicy andouille sausage, this gumbo is a stick-to-your-ribs dish that's perfect during the cold winter months.

Ingredients

2 1/2 lb. chicken (2 skinless thighs; 2 large boneless, skinless breast halves)
1/2 tsp. salt
1/2 c. all-purpose flour
1 tbsp. Creole seasoning (such as Tony Chachere’s)
1 tsp. garlic powder
5 tbsp. canola oil
12 oz. andouille sausage links
4 large bell peppers (2 red, 2 green)
1 medium onion
6 c. low-sodium chicken broth
1 can diced tomatoes
2 1/2 c. sliced frozen okra
4 c. cooked rice
1/2 c. fresh chopped parsley

Instructions

Sprinkle chicken with salt and let sit for 10 minutes. Meanwhile, in a large resealable plastic bag, combine 1/4 cup flour, Creole seasoning, and garlic powder. In a large Dutch oven over medium-high heat, heat 2 tablespoons oil. Add chicken to bag, 1 piece at a time, and shake to coat. Transfer chicken to pot and cook over medium heat, turning once, until golden brown, about 5 minutes per side.
Transfer chicken to a paper-towel-lined plate and add sausage to pot. Cook until lightly browned, about 3 minutes. Add peppers and onion, and cook until slightly softened, 5 to 7 minutes. Transfer sausage-vegetable mixture to a bowl and set aside.
Wipe pot clean and set on medium-low heat. Add remaining flour and oil, and stir constantly until a deep-brown roux forms, about 10 minutes. Add reserved sausage-vegetable mixture and stir to combine. Stir in chicken broth, increase heat to medium-high, and bring to a boil. Add chicken, reduce heat to medium-low, and allow to simmer for about 40 minutes.
Remove chicken from pot and shred into bite-size pieces, discarding thigh bones. Return chicken to pot and add tomatoes and okra. Simmer until okra is tender, about 10 minutes. Serve over rice. Garnish with parsley.

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Frequently Asked Questions

Is Chicken-and-Andouille Gumbo good for PCOS?

Yes, this Chicken-and-Andouille 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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