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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Use garbanzo flour and not wheat flour in this dish. Lea & Perrins Worcestershire sauce is gluten-free.

 

"My father always taught by telling stories about his experiences. His lessons were about morality and art and what insects and birds and human beings had in common. He told me what it meant to be a man and to be a Black man. He taught me about love and responsibility, about beauty, and how to make gumbo."
-Walter Mosley, Author

The refrigerator light goes on...

Gumbo is pretty easy to make. The key is to use the fat from the sausage and chicken, combine it with the olive oil and then add the flour slowly. Whisk the flour well while it browns and then add the veggies.

Choose your sausage wisely. Good quality sausage is not all that unhealthy except for the amounts of sodium. Look for a sausage that is around 100 calories per ounce and between 300 and 400 mg sodium. Because the gumbo simmers so long you won’t need added salt.

It does take a full 2 to 3 hours to simmer. The flour in the roux helps thicken the soup, but so does the filé, which is actually dried and ground sassafras root. The file not only offers the distinctive pungent flavor but also helps give the soup a silky texture. If you can’t find it, use a 10 ounce bag of frozen okra (or about a pound of fresh sliced okra).

Bay Leaves

Bay leaves come from a species of evergreen laurel originally found in the Mediterranean. The fresh leaves are glossy and smooth and fragrant but are difficult to find fresh as most that are sold commercially have been dried.

There are two main types of bay leaves – Turkish and Californian. Turkish bay leaves are not as strong but have a more complex flavor and are thought of as the superior herb.


 

Chicken and Andouille Gumbo



Servings = 6 | Serving size =about 1 1/2 cups

Cooking Time = 180 Minutes

This recipe can be multiplied by 2, 3.

This recipe makes very good leftovers, and like most soups, is better the next day.

Serve with Brown Rice

3 ounces Andouille sausage (diced)
16 ounces boneless skinless chicken thighs (cut into 1/2 inch cubes)
4 Tbsp olive oil
1/2 cup all purpose wheat flour or garbanzo flour
3 cloves garlic (minced)
1 large onion (diced)
1 large green bell pepper (seeded and diced)
3 medium stalks celery (diced)
2 cups water
4 cups no salt added chicken stock
2 Tbsp Worcestershire sauce
2 tsp gumbo file
1 tsp dried thyme leaves
4 tsp Tabasco sauce
4 tsp no salt added Creole seasoning
3 bay leaves

Place the sausage in a stock pot over medium high heat. Cook, stirring frequently, for about 2 minutes.

Add the chicken thighs and cook for about 8 to 10 minutes. Stir frequently.

Remove the sausage and chicken from the pan but leave the fat behind.

Add the olive oil to the pan and stir well. When the pan is hot add the flour.

Whisk well.

Add the flour a little at a time, whisking constantly.

Cook, whisking continuously, for about 8 to 10 minutes. Do not allow the flour to burn, but it should turn a nutty brown.

Add the onions, celery and peppers.

Cook for about ten minutes. Stir frequently.

Add the water, stock, Worcestershire, gumbo file, thyme, Tabasco, Creole seasoning, chicken, sausage, and bay leaves.

Stir well and cover partially.

Reduce the heat and simmer for 2 1/2 hours.

Serve over brown rice.

Nutrition Facts

Serving size = about 1 1/2 cups

Servings = 6

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Amount Per Serving

Calories 272 Calories from Fat 123
  % Daily Value
Total Fat 13g 23%
    Saturated Fat 2g 9%
    Monounsaturated Fat 8g  
    Trans Fat 0g  
Cholesterol 66mg 22%
Sodium 628mg 26%
Total Carbohydrates 18g 6%
    Dietary Fiber 4g 15%
    Sugars 6g  
Protein 20g  
Vitamin A 15% Vitamin C 65%
Calcium 8% Iron 15%
Vitamin K 22 mcg Potassium 633 mg
Magnesium 53 mg