How to make a healthier Gumbo than the typical Gumbo. See below for macro nutrients & servings size…
This recipe is absolutely amazing!! It was modified from a recipe for the Blue Bayou’s Gumbo in Disneyland on TheDisneyDiner.com to be a healthier alternative to traditional Gumbo served in Disneyland’s famous Pirates of the Caribbean restaurant. This recipe is Gluten Free, low carb, and paleo friendly!
A few fun tips:
– The longer the gumbo sits in the fridge the more it will congeal and the more flavorful it will become.
– Eating it with long grained rice is preferred over short grain rice. Here is a link to rice that many considered to be one of the tastiest rice to eat with Gumbo: http://amzn.to/ZBaavg
– To lower sodium you can use a low sodium chicken broth and reduce the amount of sea salt/salt. Here is a MUCH lower sodium chicken broth alternative: http://amzn.to/Z85eOw
– To increase or decrease the heat intensity add or remove additional cayenne pepper and/or minced habanero pepper.
This recipe takes about 20-25 minutes to prepare and about 1 1/2 hours to cook!
1 – Dice, cube, coin, &/or chop all ingredients.
2 – Cook boneless skinless chicken breast & drain.
3 – Heat coconut oil on Med-Hi heat setting until it’s completely liquid.
4 – Add coconut flour and gradually mix with whisk until completely mixed.
5 – Cook for 2 minutes or until desired brown color is reached.
6 – Add celery, oinions, and bell pepper and cook for 5-7 minutes occasionally stirring.
7 – Add chicken broth, and spices, bring to simmer and let cook at simmer for 5 minutes.
8 – Lower heat to Med-Low and add Okra, Tomato, Chicken, and Andouille Sausage and cook for 60 minutes, occasionally stirring.
9 – Lower heat to Low and cook for 30 minutes, occasionally stirring.
10 – Add crab & shrimp and cook for 7-10 minutes, occasionally stirring.
11 – Put gumbo in a bowl and serve alone or with long grain rice. Add cubed Avocado to taste and Parsley for garnish.
1/4 Cup – Coconut Oil
1/2 Cup – coconut flour
1 Cup – Celery
1 Cup – White onion
1 Large – Red Bell Peppers
2 Quarts – Chicken Broth
21-24oz – Okra
1-1.5 cups – Tomatoes
0.5 lbs – Boneless skinless chicken breast.
2-2.5 cups – Andouille sausage
0.5 lbs – Crab meat.
0.5 lbs – Uncooked shrimp.
To taste – Avocado
To taste – Parsley
1 TBS – Sea Salt
1/2 Tsp – White Pepper
1 Tsp – Cayenne Pepper
1 Tsp – Red Pepper Flakes
*Makes 16 Servings of Gumbo
Approximate Macro Nutrients for Gumbo only. (To figure out macros I used Calorieking.com, nutritiondata.self.com, myfitnesspal.com, and food labes.)
Carbs: 12 (This is before Fiber is subtracted!)
*Watch Video for additional detailed instructions, specific ingredient amounts, and exact steps!*