Chicken and Sausage Gumbo

This is basically a chicken version of my regular gumbo recipe.  We just LOVE Cajun food around my house.  I think you’ll enjoy this dish.  Of course, you can increase the cayenne if you really like your gumbo spicy, but I recommend letting folks do this at the table to their own personal taste.  If you like okra in your gumbo, add 1 pkg. frozen (10 oz.) and a few drops of vinegar (to prevent the slimy texture okra has) to this recipe.  Be sure to add it to the nutritional info if you do this.  This one’s really not Induction friendly because of the roux.

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INGREDIENTS:

2 T. olive oil

2 T. Carbalose Flour,  CarbQuick, or oat fiber (my current preference is oat fiber)

4 oz. onion, chopped

4 oz. green pepper, chopped

4 oz. celery, chopped

4 oz. pork bulk sausage, crumbled

2 links smoked sausage, sliced ¼” thick

1 ½ c. diced canned tomatoes

1-2 bay leaves

1/2 tsp. thyme

1/2 tsp. gumbo file (added last 10 minutes cooking)

10-15 drops Tobasco

¼-½ tsp cayenne pepper

4 T. unsalted butter

4 c. chicken broth, low sodium

Chicken meat cut off of 2 legs, 2 thighs and 1 breast (around 16 oz meat)

3 cloves garlic (large), minced

Xanthan gum (light dusting stirred in at the end of cooking) to thicken if desired

DIRECTIONS:

Cut chicken meat off bones.  Sear in oil until lightly browned.  Remove meat to a platter temporarily.  Now make your roux by browning Carbalose, oat fiber or Carbquick in oil over high heat, whisking constantly, until dark, rich golden brown.  Do not get distracted while making the roux or you’re likely to burn it and have to start again.  Bring it to a maple brown color but do not cook it so long it reaches chocolate brown or God-forbid, black color or it is burned/ruined and must be discarded and done again.  When maple color has been reached, dump in the “Cajun holy trinity” (celery, pepper, onion) at once to immediately lower the temperature of the now VERY hot oil.  I urge caution here to avoid accidental burns from popping oil.  Continue to saute those vegetables a couple minutes on high heat.  Add the crumbled pork sausage.  When brown, add smoked sausage.  Add all remaining ingredients, adding back chicken meat last.  Cover, lower heat and simmer for about 1-1½ hours on low heat.  Optional step & garnish:   Add a sprinkle (1/4 tsp.)of gumbo file powder (if you have it) and some finely chopped green onion.  Serve at once. For any at the table not on a low-carb regimen, you can serve the traditional spoonful  of steamed rice in the middle of each portion.

NUTRITIONAL INFO: I find this serves 4 hungry adults as an entree.  But if serving as a first course in smaller cups, this will likely serve 6.  Info is given for both scenarios:

1/4 batch:  650 calories, 46.6 fat, 14.1 carbs, 4.7 fiber, 9.4 NET CARBS, 43 protein

1/6 batch:  433 calories, 31 fat, 9.4 carbs, 3.15 fiber, 6.25 NET CARBS, 28.6 protein

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