Thursday, April 11, 2013

GLUTEN-FREE Organic Chicken Sausage Gumbo

This recipe was born out of a desire to have a delicious -authentic- alternative to traditional cajun gumbo... one that would satisfy the pickiest cajun pallet, while perserving a timeless tradition, and maintaining my standard of healthy eating - NO COMPROMISE!

With so many having intolerances to gluten and the fact that wheat flour registers as sugar in your blood stream, I decided to try my hand at a gluten free gumbo and it worked! I settled in on using straight garbanzo bean flour as my roux flour and it stirred up beautifully! 
For those of you wondering why I didn't use an all-purpose gluten free flour the answer is simple. Some of the flour used in the combination was undesirable to me albeit guten free. Rice flours and corn flours are grains and register as sugar in your system... potato starch/flour does the same...

Being a proponent of the Maximized Living Nutrition plans, I wanted something that could be eaten in small amount -even on the ADVANCED plan and legumes are just that so, garbanzo bean flour fit the bill and presented like a charm!

Here it is:

Organic Gluten-Free Chicken Sausage Gumbo
From Kristi's Kitchen


6 tbsp.  grapeseed oil
1/2 c. + 2 tbsp. garbanzo bean flour

1 1/2 lb organic chicken on the bone (I like chicken thighs)
1 lb. organic Homemade Andoulle Sausage recipe (below) 
1 tbsp. John Besh's Creole Seasoning recipe (below)
3/4 tsp. sea salt
1/2 tsp. garlic powder
1/4 tsp. dried basil
1 medium onion, processed
1/2 organic green bell pepper, processed
2 organic celery stalks, processed
2 green onions, finely chopped
1 roux  recipe
2 quarts organic chicken stock


-Make your roux using a cast iron skillet -Combine oil and flour over medium heat -stir until peanut butter brown -DO NOT leave the mixture and stir constantly -15 minutes
-Turn off heat and set aside
-In large pot, brown sausage, trinity veggie mix and seasonings
-Once veggies are translucent- add roux and combine
-Pour in chicken stock
-Bring back to a boil
-Add chicken to pot and simmer until chicken is falling off the bone
-Adjust seasoning to taste
-Sprinkle in green onion
-Serve alone OR per modified tradition with a scoop of brown rice and a boiled egg - add a green onion meslin green salad and Remoulade Dressing to make it complete

Homemade Andouille Sausage:
From Kristi's Kitchen


1 lb. ground organic turkey
1 3/4 tsp. grape seed oil
1 tbsp. organic cream
1/8 tsp. cayenne pepper
1 3/4 tsp. sea salt
1/2 tsp. paprika
2 garlic cloves, minced OR 1/2 tsp. garlic powder
1 tbsp. diced onion OR 1/4 tsp. onion powder
2 gr. onion
3/4 tsp. black pepper
1/2 tsp. parsley
1/4 tsp. thyme
Pinch of oregano
Pinch of allspice
Pinch of sage

-Brown all ingredients and stir into gumbo

John Besh's Creole Seasoning Recipe:

2 tbsp. celery salt
1 tbsp. sweet paprika
1 tbsp, coarse sea salt
1 tbsp, black pepper
1 tbsp. garlic powder
1 tbsp. onion powder
2 tsp, cayenne
1/2 tsp. ground allspice

-Stir together and store in air tight container

makes 1/2 cup

*** In the last little bit I have been making my gumbo with chicken and okra (1-1 1/2c. chopped fresh or frozen) and no sausage but, I have included the seasonings from the sausage recipe (eliminate the ground turkey and grape seed). I have also stirred in spinach and kale greens and a splash of pepper sauce -DELICIOUS! 

One happy cajun girl and no guilt or sluggish feeling to boot!!!! It is AMAZING!

Happy Healthy Eating!

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