Gumbo

This Cajun-style stew of okra pods, shrimp, and Andouille sausage is served with low-carb cauliflower “rice.”

Gumbo

Prep Time: 10 mins Cook Time: 30 mins Yield: 12 cups

Ingredients

2 TB. extra-virgin olive oil 6 oz. (170g) skinless, boneless chicken thighs, diced

8 TB. unsalted butter

1⁄2 large yellow onion, diced 2 garlic cloves, minced 1 cup celery, diced 1⁄2 medium green bell pepper, diced 2 TB. tomato paste 2 TB. Worcestershire sauce

4 cups chicken broth 2 tsp. Cajun spice blend 10 oz. (285g) package frozen sliced okra, thawed 3 cups cauliflower florets 1 lb. (450g) Andouille sausage, sliced 1⁄2 lb. (225g) raw shrimp, peeled 1⁄2 cup chopped fresh parsley 1⁄2 tsp. sea salt 1 Heat a large soup pot or Dutch oven over medium-high heat. When the pot is hot, add extra-virgin olive oil and wait for 30 seconds.

2Add chicken thighs and brown for 2 to 3 minutes per side. Remove from the pot and set aside.

3Add 2 tablespoons unsalted butter to the hot pot. When melted, add yellow onion, garlic, and celery. Sauté, stirring occasionally, for 4 to 5 minutes, or until softened and fragrant.

4Add remaining 6 tablespoons unsalted butter, green bell pepper, tomato paste, and Worcestershire sauce. Stir to combine.

5Pour chicken broth into the pot. Stir, scraping up any browned bits from the bottom.

6Add browned chicken, Cajun spice blend, and okra. Reduce heat to medium-low and simmer, uncovered, for 20 minutes.

7While soup simmers, place cauliflower florets into a food processor. Pulse for 30 seconds, or until a ricelike consistency forms. Set aside.

8Add Andouille sausage, shrimp, and parsley to soup. Cook for an additional 1 to 2 minutes, or until sausage is warmed through and shrimp are bright pink. Season with sea salt (if using).

9To serve, ladle gumbo into bowls and place 1⁄2 cup cauliflower “rice” on top of each bowl.

Serving Size: 2 cups

To make your own flavorful Cajun spice blend, combine 1 tsp. cayenne, 1 tsp. freshly ground black pepper, 1⁄2 tsp. white pepper, 1⁄2 tsp. ground cumin, and 1⁄2 tsp. granulated garlic.

Nutrition per Serving

Fat 66% Protein 26% Net Carb 8% Ratio 0.9:1 Calories 436

Fat 32g

Protein 28g

Total Carbohydrate 12g

Dietary Fiber 3g

Net Carbohydrate 9g