Chicken Sausage and Shrimp Gumbo – gluten free!

After some success with a gluten free jumbalaya, I figured gumbo would also be in my wheelhouse. And, I have more homemade chicken sausage than I know what to do with. So, the universe leads me to make gumbo.

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Ingredients:

  • 2 (32-ounce) containers chicken broth
  • 1 pound andouille or smoked sausage, cut into 1/4-inch slices – I used chicken sausage (any variety with P/C/F macros of 11/1/2.5)
  • 32 oz bag of shrimp, shell on
  • 1/3 C Vegetable oil
  • 3 tbsp coconut flour
  • 3 tbsp tapioca flour
  • 1/2 medium onion, chopped
  • 1/2 C chopped celery
  • 3 garlic cloves, minced
  • 2 bay leaves
  • 2 teaspoons Creole seasoning
  • 1/2 teaspoon dried thyme
  • 1 tablespoon Worcestershire sauce
  • 2 to 3 teaspoons hot sauce
  • 7 servings of cooked rice (dry)
  • 4 servings of quinoa (dry)

Directions:

 

  • Make a roux – wisk oil and flours over medium heat until the mixture turns the color of chocolate milk.  (~15min), add onion and celery and continue to stir for a few minutes.  Set the finished product aside (See below).

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  • Peel shrimp, reserving shells, and devein, if desired. Set meat aside.
  • Combine shrimp shells and chicken broth in a large Dutch oven; bring to a boil. Reduce heat, and simmer, uncovered, 20 minutes. Pour mixture through a wire-mesh strainer into a bowl, discarding shells. Set broth aside, and keep warm.

 

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  • Combine the warm broth, garlic and the roux; bring mixture to a boil. Stir in bay leaves, thyme, westershire, hot sauce and creole seasoning and reduce heat, and simmer, uncovered, 50 minutes, stirring occasionally.
  • I had the sausage cooked separately, and cooked seperately into bit-sized pieces, added to shrimp while the above simmered.image
  • Stir in shrimp and sausage; cook 5 to 7 minutes or until shrimp turn pink. Discard bay leaves.  Remove from heat.
  • Cook rice and quinoa together.  Add all to one pot with 5 cups of water.  Bring to a boil and simmer until cooked.
  • I combined the rice/quinoa mix with the gumbo and portioned out the remaining into 8 servings.  I weigh everything and this came out to 560g/serving.  If you do this, you’ll need a digital scale and two large bowls due to the volume of the recipe.

While it’s a little protein heavy, it’s roughly 5 blocks of protein, carbs and fat.  In other words:

35g protein, 45g carbs, 15g fat or 455 cals.

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For your reference, here are the original recipes:

Roux

Gumbo

The overarching issue here is that there can be too much fat added from the sausage and oil.  Also, making a roux calls for flour, so I went looking for a paleo roux.  The roux recipe above is way way way too fatty for this recipe, so I essentiailly just used enough to make the recipe meet zone requirements.

Enjoy!!

 

 

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