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.
- 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)
- 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).
- 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.
- 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.
- 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.
For your reference, here are the original recipes:
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.