November 3 2017 recipe by Kristie Sullivan, PhD![Kristie Sullivan, PhD]()
, photo by Jill Wallentin![Jill Wallentin]()
, nutritional review by Franziska Spritzler, RD, CDE![Franziska Spritzler, RD, CDE]()
in Recipes, Dinner, Meal
, photo by Jill Wallentin
, nutritional review by Franziska Spritzler, RD, CDE
in Recipes, Dinner, Meal Low carb “Gumbalaya”
Gumbalaya is not really a thing. Until now. There’s gumbo and there’s jambalaya, but Kristie has taken the best bits from both and it’s delicious! Gumbalaya is very hearty with a thick broth, chicken, kielbasa and shrimp. It has just a few veggies and is tasty on its own, or served over cauli rice.
USMetric
servingservings
Ingredients
- ½ cup 120 ml coconut oil or bacon fat
- 2½ lbs 1.1 kg boneless chicken thighs
- 2 2 minced garlic cloveminced garlic cloves
- 1 (4 oz.) 1 (110 g) yellow onionyellow onions
- 1 (5 oz.) 1 (140 g) small green bell peppersmall green bell peppers
- 3 (4¼ oz.) 3 (120 g) celery stalk choppedcelery stalks chopped
- 3 oz. 85 g fresh okra
- 1¾ lbs (31⁄3 cups) 800 g (800 ml) crushed tomatoes
- ½ cup 120 ml water
- 2 cups 475 ml beef broth
- 1 tsp 1 tsp salt
- 1 tsp 1 tsp cajun seasoning
- 1 tsp 1 tsp gumbo filé
- 1⁄8 tsp 1⁄8 tsp cayenne pepper
- 12 oz. 350 g kielbasa thinly sliced
- 1 lb 450 g shrimp peeled and deveined
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www.dietdoctor.com
Making low carb simple
Instructions
- Melt coconut oil or bacon fat in a large cast iron skillet. Add cubed chicken and minced garlic. Mix and sauté until chicken is browned.
- Add sliced onion and green bell pepper and stir with chicken until vegetables are soft.
- Add salt, cajun seasoning, gumbo filé and cayenne. Stir into chicken mix and continue to cook for a minute.
- Add the thinly sliced kielbasa, celery, okra and crushed tomatoes along with water and bone broth. Stir until well mixed.
- Return the pan to a low boil and continue stirring as the sauce thickens.
- Let the gumbalaya simmer on low heat for at least 15 minutes. The longer it simmers, the more intense the flavor will be.
- When the vegetables are tender and the sauce has thickened, add the shrimp and simmer for two to three minutes until shrimp is pink and cooked through.
Tip
If you purchase broth, please be sure to check the ingredients and the nutritional information. Also, store bought broth often tends to be low in fat. For these reasons, it is generally a good idea to make your own bone broth.
Video
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--Kristin
In spite of that it was delicious and so easy to make
I can thoroughly recommend it
STIRTIME and boy does it work and I used coconut flour and bacon drippings. The stirtime is battery operated and stirs the roux and rotates all the while it is cooking, look Ma no hands! Love it, and now I am going to make a butter roux for light gravy, cheese sauce, bechamel. I highly recommend this recipe for a roux. Of course you can do the same with a spoon but it does require constant stirring.BTW I am not affiliated in any way with this kitchen tool
we only got 7 servings though not 10 . After eating I added all my ingredients to my carb manager and it ended up being 17 net carbs per serving. Ahhhh! The sausage and the crushed tomatoes alone are almost 12 grams a serving. :(
Yes, that will work well.
Thank you Kristie
I am glad you loved this one! Thank you for sharing your feedback.