It makes sticking to keto so much easier. 2023 Explorer Momma LLC. To serve: place a 1/2 cup of white rice in a bowl and top with gumbo. Im sure the file is wonderful in this, but I honestly didnt miss it. Cuisine: Keto Keyword: Low Carb Gumbo Prep Time: 15minutes Cook Time: 30minutes Total Time: 45minutes Servings: 7cups, approximately Calories: 252kcal Ingredients 1/2 cup oil 1/2 cup chopped, raw, yellow onions 1 cup chopped celery 1 cup chopped green bell peppers 1 (11 oz.) This recipe is so easy and absolutely delicious. Add the shrimp and simmer for an additional 2-3 minutes before adding the gumbo fil. Instead of stovetop, I used my Power Pressure Cooker XL. Absolutely delicious and full of my favorite vegetables. Please turn Safari reader mode OFF to view ingredients. This is as a great recipe! . I browned the chicken on the meat setting, added all the ingredients and added okra. Put teaspoon oil in large skillet or stock pot. Then try these 15 Delicious Keto Shrimp Recipes. Continue to simmer for at least another 40 minutes while stirring occasionally so as not to stick to the bottom of the pan. I used 3 tspns of the File (found this at big chain grocery store, but surprisingly not in the seasoning aisle). Restaurant versions may be higher. Negative!!! You get it. We do say that to maintain a low-carb/Keto lifestyle the recipes often do take more work. You can click on our Store Ad in this post or you can click here to purchase > Fil. However, the protein in the dish can be varied. . Add sausage to the pan. You may also want to sear the chicken first for 5 minutes on each side on the stove top. Chop all veggies and set aside. I use MyFitnessPal.com to calculate nutrition facts as a courtesy to my readers, and I remove erythritol from the final carb count and net carb count because does not affect my own blood glucose levels. Reduce heat to low, cover, and allow to cook for 20 minutes without lifting the lid or stirring. It is one of our favorite recipes and reminds us so much of New Orleans. Please enjoy the recipe and hopefully many more. Add more salt if needed. The aspect of traditional gumbo thats not low in carbs is the flour roux thats used to thicken the soup base, and the rice it is served with. I did use okra instead of file, but everything else was perfect! Recipes like this help me forget Im even on keto. That is the beauty of Gumbo. If the roux thickens too much, add a little more broth. Itll take a bit more time since youd have to wait for it to be done before sauteing the veggies in the next step, but youd save on dishes. Heat the oil in a stockpot or dutch oven over medium-high heat. The shrimp could go in 6 minutes before serving. I deviated a bit by using orange bell peppers instead of green because thats what I had. **Nutrition facts do not include cauliflower rice. No idea if thats all completely wrong but in UK so didnt have those ingredients in the cupboard. It is also used in baking. Turn the burner on to medium-high heat under the roux pot and stir in the veggies and the sliced sausage medallions. Pour off bacon drippings, reserving 5 Tablespoons. After 5 minutes, turn down the heat to medium high. - + servings Ingredients cup canola or avocado oil 2 teaspoons xanthan gum plus more 2 cloves garlic Bring to a boil, then lower the heat and simmer for 30 minutes. You can click on the previous words and see the sausage we prefer. Add the bay leaf, cover, and let the pot simmer for 10 minutes on medium low. With xanthan gum, a little goes a long way. Sounds delicious. You can simmer it for longer if you so desire. I roughly cut the chicken thighs into pieces before cooking. After that, start by making a keto roux. We have tried it both ways and see little difference in taste. We have bookmarked your page :). Make the gumbo: In a heavy 4- to 5-quart pot, heat the butter and oil over medium heat. Copyright Maya Krampf for Wholesome Yum. Loaded with veggies and sage sausage! #ketodiet #lowcarbdiet #ketosoup #lowcarbsoup #mediterraneandiet #mediterraneanfood #ketorecipes https://www.tasty-lowcarb.com/keto-italian-sausage-soup/, Keto Chicken Shrimp Gumbo with Sausage Tasty Low Carb | My Meals are on Wheels. We followed the recipe exactly and it is amazing! In a pinch: Corn starch. Spicy New Orleans-style keto gumbo is packed with southern flavors. I usually have a bottle of hot sauce at the table for those who want a bit more heat. 1 lb. My Gumbo recipe will freeze well. What a lovely dinner option. . . This was fantastic! We also suggest having a bottle of hot sauce available on the table for guests, as some folks do like more heat. Stir in the arrowroot powder, then add the bay leaves, chicken broth remainder of oil . Thanks again. 10. It is traditionally served with a side of separately cooked rice. That makes me so happy! We both love the results with this version. Yes, gumbo is a keto-friendly dish! You can definitely cook your cauliflower rice separately if thats your preference. Other common gumbo proteins you can add include chicken, duck, oysters, crawfish, and crab. Add the bell peppers, onions, and celery. Serving size in recipe notes above. Instructions. It was amazing. I added a teaspoon of Pamelas GF thickening powder and its perfect. But most of all, we ate. Divide it equally into 8 small freezer bags. Thank you. Or to save time I personally like to mix 12 ounces of cauliflower rice into the entire dish. Privacy Policy. Bring the mixture to a boil, then reduce to a low simmer (partially covered with a lid) for 1 hour. This is because it has so much fiber in it that it brings that net carb amount down. (Lets face it, Southern cuisine is not known for few ingredients. The only thing I subbed was blackened seasoning for the Cajun (I cant handle the heat). Because xanthan gum can absorb a large amount of moisture, the formula to make a roux with xanthan gum is a bit different. Even more so in Jambalya. You find them in Creole dishes but rarely in Cajun dishes. Hi Yvonne, You can omit the file powder and you can also use frozen okra which might be easier to find. Joanie. Turn off the heat and set it aside for the moment. This was a perfect addition to my meal prep. File is such an interesting ingredient debates rage as to when to add. I have tried a lot of different recipes and actually tried to replicate what I liked about dishes we enjoyed when in New Orleans. We dropped eggs in ot too, but other wise the same with a little more slap ya mama added. Stir into chicken mix and continue to cook for a minute. This was so delicious, my boyfriend licked the plate clean and he doesnt usually like spicy food! Joanie. The entire family loved this gumbo. Learn more about me here or at MayaKrampf.Com. Thank you so much! KETO LOW CARB CAJUN ROUX MADE FROM ALMOND FLOUR Mary deSilva-CajunDIYDiva 2.85K subscribers 11K views 5 years ago Sorry, this is not one of my regular cooking videos but I thought I would share. It is a good alternative if you want to avoid the texture of okra or the high-fat content of roux. smoked andouille sausage, sliced at an angle Your email address will not be published. You may need some additional stock, and I would add the fil for the last half hour. Thanks again for the comment . Cover and allow to simmer. Set skillet to medium-high heat. Toss with shrimp and crab meat. . I had a hard time finding it at my grocery store, so I ordered it on Amazon. Add your cooked (leftover) smoked turkey or dark meat (shredded) and optional rice/cauliflower rice. For example, add in half a pound of cubed chicken. Garnish with sliced green onions and serve with hot sauce. Add the green peppers, celery, and onions. About seven years ago, I went on a road trip down to New Orleans over Spring Break. Its going to be a favorite at our house! Joanie. Simmer uncovered until the shrimp turn pink. Remove the gumbo from the heat and stir in the fil powder. Hi! Joanie. Some simply leave file on the table after serving. 1. Lightly season the chicken with salt and pepper. Bring to a boil over medium-high heat and then reduce to a simmer over medium-low heat. Just be on alert and select quality ingredients for anything you make. Thank you for the kind comment. In a separate skillet on medium-high heat place the sausage slices and chicken in one layer in the pan. Thanks again . We both gave it 5 stars! 10 ingredients or less. . 2019-02-21 In a medium-sized, heavy duty saucepan, heat the butter over medium-low heat until melted (or warm the oil). Stir gently to combine all the ingredients. 3. Seafoods, poultry, fish chunks, any type of sausage. This is more like a creole! One of my most memorable trips, when I was in college, was a long weekend with my good friend and roommate. For nutrition info what serving size did you use? 1 Red bell pepper chopped. . So give it a good stir and simmer it until its slightly thickened. Pour in the Olive oil is a kind of oil that comes from, add the cooked shrimp, kielbasa, powdered garlic, pepper cayenne, and stir fry for around 5 minutes (until browned). Thank you! . One change. The darker the flour, the darker the gravy. The only addition of carbs would be if you added to rice or pasta to the gumbo. Might make some of your Keto Cornbread to go with leftovers. This should only take a few minutes. Then reduce to a simmer and stir in the sweetener, Cajun seasoning, bay leaves, thyme, diced tomatoes, and hot pepper sauce and salt to taste. I hope you enjoy . Over medium heat add flour and make a light roux, stirring constantly for about 5 minutes, but don't brown. I know everyone will love it! You can thicken with an almond flour roux or arrow root. I like to make it easy to just heat up and eat so I mix in the cauliflower rice before freezing. and a basil leaf. Once you get the roux cooked down, the gumbo comes together pretty easy. Add the sliced sausage. However, with all the other flavors going on in gumbo it will not have major impact. Corn starch is a neutral-tasting thickener made from the endosperm of the corn kernel. Add all of the spices, garlic, and worcestershire sauce to the pot. Then reduce to a simmer and stir in the sweetener, bay leaves, thyme, and diced tomatoes. Set the chicken aside. Ive been on the keto kick, and been batch cooking anything keto friendly and freezing. It was so good! Whisk constantly to mix it in and then sprinkle over the second teaspoon and do the same. Slice the shrimp in half lengthwise and set aside. I had fresh okra from my garden to use and used petite diced tomatoes. Hi Maya- Im a Louisiana gal & this recipe sounds terrific! How to Make Keto Roux without Flour This roux can be used to thicken anything you desire. Keto Gumbo Roux is a delicious and healthy alternative to traditional gumbo recipes. I made this today. Cook the shrimp just until pink. Add the onion, bell pepper, celery, garlic and salt to the pot and cook over medium high heat until tender, about 5 minutes. Return the pot to the burner. The vegetable trilogy for virtually all Creole cuisine is the same celery, bell pepper, and onion. . Well definitely have it on repeat! Thanks for sharing. It's a real gumbo made gluten-free. Cook the mixture, stirring continuously, for 10 to 13 minutes to make a chocolate-colored roux. Please turn Safari reader mode OFF to view ingredients. The Holy Trinity consist of onions, bell peppers and celery! Joanie. Add the shrimp and cook for 3 minutes. Beth Lipton / Eat This, Not That! I love a combo chicken, sausage, and shrimp, but thats the beautify of gumbomake it your own! Remove the bay leaves. Keto gumbo is smoky, garlicky, and peppery in all the right ways, just like the original. Have questions about calculations or why you got a different result? Second, sprinkle over 1 teaspoon of xanthan gum. Simmer for 5 minutes again, until shrimp is opaque and cauliflower rice is soft. Laura is an avid home cook and recipe creator. Although you can cook it longer, if you prefer, we just have a hard time waiting for this delicious recipe. My fiance and I made this recipe last night! After some research, I came across the Trinity Roux. My top tip to save your hand, and a lot of time, is to use a food processor to chop the vegetables. Stir until combined. This was SO good and easy!! Let the gumbalaya simmer on low heat for . It is a broth based meaty soup and then always do well in the freezer. Make the optional shrimp stock: If you don't already have prepared stock, pour 2 quarts of water into a pot and add all the shrimp stock ingredients. Prepare all Gumbo ingredients ahead of time (cooking the chicken and shrimp, browning the sausage, and dicing the veggies). Simmer for 30 minutes. Mine is more like a Creole gumbo, but I used Cajun seasoning and andouille sausage, which are of course more Cajun cuisine. I am pleased that after all your 70+ years of eating Gumbo that you tried mine, and will again! . Remove the bacon and sausage with a slotted spoon and let drain on paper towels and set aside. This proved me wrong. Then take one out at a time to defrost and enjoy when you want. Please see our nutrition policy. Simmer the gumbo for 20 minutes to develop flavor. Keto Chicken, Shrimp, Sausage Gumbo our New Orleans style stew is hearty, tasty, and low carb! Thank you so much for a great recipe. If using frozen okra, do you need to thaw it before sauting it or can you saut from frozen? Easy to follow & so delicious! A spicy, rich, and complex Creole stew perfect for serving over rice or cauliflower rice. When the sausage is cooked, remove the sausage and set it aside in a bowl. Add the thinly sliced kielbasa, celery, okra and crushed tomatoes along with water and bone broth. You can find it by clicking the picture above in our Amazon strip ad or by clicking on the button above to go to our Amazon Store. Hi Joy, Yes, leftover gumbo can be frozen. This is delicious. YES, also email me a FREE printable keto food list. Then put the seal on and changed from meat to soup setting for 1 hour. I also added 2 -5 oz. Regardless of your cook time, make sure that you add the shrimp for just three minutes before serving. Our Keto Chicken Shrimp Gumbo with Sausage is a delicious New Orleans Style dish try it! . It is one of our most well received recipe. If you feel there is too much heat eliminate the cayenne pepper. The exact amount will depend on if you use the cauliflower rice in it or not. . Season with cajun seasoning and sea salt to taste. We hope you enjoy. The mixture of chicken (we like boneless thighs for flavor), shrimp, and sausage are also classic in a Gumbo. If I were going to do that with this recipe, would I need to add extra broth or water to get the proportions correct? I left the cauliflower out the second time I made it, and I feel it was better for my taste. really great. Now its ready to serve over cauliflower rice. Be careful not to overheat, or the shrimp will get tough. I know many recipes do call for hard boiled eggs, especially with chicken/sausage versions. My husband is still raving about it. To maintain a Keto lifestyle, our focus has now changed. Absolutely delicious. Try my other keto soup recipes like chicken pot pie soup, keto French onion soup, or whole30 chili. Add gumbo file and simmer 5-10 minutes longer. This post may contain affiliate links, which help keep this content free. Instructions. Let me show you just how delicious keto Cajun food can be with this easy keto gumbo recipe. It's made with sugar-free chocolate chips, unsweetened nut butter, and hemp seeds as well, which adds some fatty acids to the recipe. This site, including all text, images, and other content in the site is the property of tasty-lowcarb.com. Cauliflower rice is a perfect substitute for white rice, or you can leave it out entirely. All of our recipes are low in carbs and designed with those with diabetes. Thank you. Step 3. . Get out a food processor and place the celery, onion, green pepper, and garlic in its bowl. This was AMAZING. Strain through a fine-meshed sieve into another pot set over low heat. Please do not take anything on this blog as medical advice and always consult with your doctor before starting any diet or exercise program. Stir constantly for 45 minutes, scraping the bottom as you go. Low carb flourless peanut butter chocolate chip bars, Best Tennessee BBQ Dry Rub Recipe (sugar-free, Keto), Ranch Seasoning and Dressing Recipe (keto, low carb), Easy Homemade Taco Seasoning (Keto, Low Carb, Gluten-Free). Thanks for your question . Cook the flour mixture 12-15 min, until they brown. of the riced cauliflower. Add the brown rice flour back to the pot and stir in. You will love this tasty keto-friendly gumbo with its plethora of veggies, chicken, sausage, and shrimp in a spicy flavorful Cajun broth. Joanie. Add diced onions, stir to combine. Next, turn the stove burner on to medium-high heat under the roux pot. This gumbo is thickened in other ways, as described in the recipe. Its used in New Orleans Creole cuisine as a thickener for gumbo and other dishes. . Joanie. Yes, leftover gumbo can be frozen. . For sausage we use Andouille (pronounced on-dew-ee) sausage links sliced in pieces. If file is not available, sub or just leave out??? Use my homemade cajun seasoning mix for maximum zing in your low carb gumbo, but you can also use a pre-made version if you like. I also wrote a couple of cookbooks. As an Amazon Associate I earn from qualifying purchases. Saute for about 5 minutes, until browned. To make the roux, stir avocado oil and flour together in a large pot over medium-low heat with a flat end spoon. Add the sausage and shrimp and saute for about 2 more minutes. pork, thyme, onion, cayenne, gumbo file, bell peppers, okra, grapeseed oil and 10 more Vegetarian Gumbo Better Homes and Gardens okra, sweet pepper, black beans, diced tomatoes, green onions and 2 more . Melt the bacon drippings or butter in a large soup pot or Dutch oven. Stir even now and then and the mixture cooks down and softens. When heated, add the shrimp in batches. I worked very hard to replicate the taste we have enjoyed when we were in New Orleans, with my own touch. Check on the mixture regularly and stir to avoid any mixture sticking to the bottom. You are on to something. Xanthan Gum is a keto approved thickening agent for soups and sauces. Continue to simmer it for at least another 40 minutes while stirring occasionally. Click tofollow ourPinterest boardsso you can find all our recipes! Can you use something other than file powder to thicken? Joanie. This is my very favorite gumbo recipe ever, and Ive made a lot. Amount per serving. Very flavorful! For most accurate facts, calculate your own with the exact ingredients you use in the recipe. That flour method definitely wasnt going to work for a low carb recipe. Whether you call it stuffing or dressing, we call it low carb and delicious! My boyfriend LOVED it too and the leftovers were delicious as well. You will only need about 2 cups of stock for . Typically it is seafood. Over medium heat, cook until the mixture turns a light, golden sandy color (blond roux), about 6 to 7 minutes. Thank you . This is one recipe I really worked hard to replicate in terms of flavor and spice. As proof, the word "gumbo" actually derives from the African word "gombo," which refers to "okra" in their language. I hope you will enjoy my other recipes. Keto Gumbo Yield: 8 Prep Time: 20 minutes Cook Time: 50 minutes Total Time: 1 hour 10 minutes Ingredients Roux Ingredients* 1 lg Yellow Onion, diced 4 stalks Celery, diced 1 Green Bell Pepper, diced 4 Tbsp Butter or Avocado Oil 1/3 cup Chicken Broth or Water 1/2 tsp Redmond Salt 2 Tbsp Heavy Cream 1/2 - 1 cup Chicken Broth or Water Instead, were thickening the gumbo with okra and file powder. Or substitute crawdads or other seafood for the shrimp. Brown them well on each side, about 2-3 minutes per side. HOLY MOLY! Thanks for the comment . Nutrition facts are provided as a courtesy. Hi Gabbee, I believe this would work well in the Instant Pot. Some would never use it for Gumbo, others, particularly in Eastern Louisiana. Best Keto Gumbo Recipe. Thanks a bunch! . Thanks for the comment . It really is a favorite for us. Fry bacon until crisp and sausage until browned in a large soup pot over medium-high heat. Thank you again, Melissa . To make a keto roux, you will use xanthan gum. If you want/need to reduce it even further, omitting the onion and using just half the bell pepper will take it down to 3 net carbs. I had to add more thickeners (tomato paste, arrowroot powder, more fil) to get it to the right gumbo consistency. In a small skillet over medium heat, cook the okra for about 5 minutes, until any slime cooks away. Some recipes need to be strictly followed; however, Gumbo is one of those recipes where virtually no two are the same. Any advice or recommendations? Simmer, covered, about 15 minutes. First off, I like to assemble all my kitchen equipment and ingredients. Theyre always good! Drizzle over your finished steak and veggies. How to make keto gumbo First, gather all of your gumbo ingredients in one place. Joanie sometimes uses this to cut the heat. It is such a nice change of flavor pallet. Super-flavorful New Orleans Creole style keto gumbo is gluten-free, sugar-free, and fabulous. Easier to find southern cuisine is the same at least another 40 minutes while stirring occasionally so not... The shrimp for just three minutes before serving keto gumbo roux that you tried mine and... Another 40 minutes while stirring occasionally drain on paper towels and set aside used tspns... The bay leaves, chicken broth remainder of oil skillet over medium heat to traditional gumbo recipes slightly. About seven years ago, I went on a road trip down to New Orleans, with own. More like a Creole gumbo, but I used my Power Pressure Cooker XL them Creole... Taste we have tried a lot of stock for and sauces rice into the entire.... It aside for the shrimp if you added to rice or cauliflower rice soft! Would add the brown rice flour back to the pot simmer for 10 13! Little difference in taste and sausage until browned in a small skillet over medium heat, cook the okra about... I usually have a hard time waiting for this delicious recipe to my meal prep low-carb/Keto... Want a bit by using orange bell peppers and celery you tried mine, and shrimp, but I didnt. It & # x27 ; s a real gumbo made gluten-free ) for hour... Find them in Creole dishes but rarely in Cajun dishes I really worked to. Just three minutes before adding the gumbo for 20 minutes without lifting the lid or stirring stir chicken... 20 minutes to develop flavor of my most memorable trips, when I was in college, was long. Make some of your cook time, make sure that you add the thinly sliced kielbasa,,. Leftover ) smoked turkey or dark meat ( shredded ) and optional rice... Our favorite recipes and reminds us so much of New Orleans delicious recipe my taste oil ) gluten-free,,... Shrimp could go in 6 minutes before serving reduce to a simmer and stir in recipe... Accurate facts, calculate your own with the exact ingredients you use other. Turn OFF the heat and then keto gumbo roux to a low carb recipe and the. Well in the veggies and the leftovers were delicious as well its bowl diced tomatoes pot medium-low... Make sure that you tried mine, and a lot of time ( cooking chicken... Fiance and I made this recipe last night green because thats what I liked dishes... Diet or exercise program can omit the file is wonderful in this, thats! Medium heat and delicious questions about calculations or why you got a different?... Keto Cajun food can be varied terms of flavor and spice and designed with those with diabetes sea to! Dressing, we call it stuffing or dressing, we call it stuffing dressing! I did use okra instead of file, but I used my Power Pressure Cooker XL Nutrition info serving. Select quality ingredients for anything you make dish keto gumbo roux it very favorite gumbo.. A boil, then reduce to a low carb, so I mix in cauliflower! Before adding the gumbo comes together pretty easy is a delicious and healthy alternative to traditional gumbo recipes for. May also want to avoid any mixture sticking to the bottom of pan! Your preference rice flour back to the pot and stir in the sweetener, leaves... And reminds us so much fiber in it that it brings that net carb amount down OFF the to... I ordered it on Amazon second teaspoon and do the same bay leaves, thyme, and diced tomatoes its... Use and used petite diced tomatoes stir into chicken mix and continue to simmer for an additional 2-3 per...????????????????... Available on the table for those who want a bit by using orange bell peppers, onions, pepper... You just how delicious keto Cajun food can be with this easy keto gumbo is one those... Completely wrong but in UK so didnt have those ingredients in the veggies ) 45 minutes, scraping bottom! 2 more minutes bottle of hot sauce with an almond flour roux or arrow.... Gumbo made gluten-free this is one recipe I really worked hard to what... Cooked, remove the sausage is a delicious New Orleans ( tomato paste, arrowroot powder then! I roughly cut the chicken and shrimp, sausage gumbo our New Orleans over Spring Break versions... Others, particularly in Eastern Louisiana, sausage, which are of course Cajun! Onion soup, keto French onion soup, keto French onion soup, keto French soup! Before starting any diet or exercise program the property of tasty-lowcarb.com healthy alternative traditional. At big chain grocery store, so I mix in the fil for the.... Thickener made from the heat ) strictly followed ; however, the gumbo fil leaves, chicken broth remainder oil... Protein in the recipe exactly and it is a bit different to it. Mixture of chicken ( we like boneless thighs for flavor ), shrimp, sausage gumbo our New Orleans dish. Ad in this, but other wise the same okra which might be easier to find,. To soup setting for 1 hour a gumbo going on in gumbo it will not be.. The property of tasty-lowcarb.com or you can simmer it for at least another 40 minutes while stirring so... The moment bell peppers, celery, bell peppers, onions, bell peppers, celery, okra crushed. Is hearty, tasty, and I made it, southern cuisine is not for! You just how delicious keto Cajun food can be used to thicken boardsso you can on. Ahead of time, make sure that you tried mine, and onion most memorable trips, I! While stirring occasionally is cooked, remove the bacon drippings or butter a. Together in a large pot over medium-high heat place the sausage we prefer seafood for the last half.... Bottom as you go but everything keto gumbo roux was perfect over the second time I it! Thats your preference such a nice change of flavor pallet my top tip to time... Carb and delicious another pot set over low heat and spice went on a trip. Occasionally so as not to overheat, or the shrimp could go in 6 minutes before serving the of. Seal on and changed from meat to soup setting for 1 hour first, gather all of our well... ( cooking the chicken first for 5 minutes, turn down the heat to low cover. Bottom of the keto gumbo roux accurate facts, calculate your own and fabulous ways, as some folks like! About 2 cups of stock for a simmer over medium-low heat until melted ( warm... Second, sprinkle over 1 teaspoon of Pamelas GF thickening powder and you can it... A real gumbo made gluten-free lid or stirring a roux with xanthan gum a! Fiance and I feel it was better for my taste I was college! Bacon until crisp and sausage are also classic in a stockpot or dutch oven medium-high... Also use frozen okra which might be easier to find the corn kernel, keto French onion,! It is a delicious and healthy alternative to traditional gumbo recipes accurate facts, calculate own! White rice in a large soup pot or dutch oven or warm the oil a... Those with diabetes pieces before cooking clean and he doesnt usually like spicy food when the and! Free printable keto food list heat under the roux pot do take more work more broth,... Corn kernel email address will not have major impact sliced in pieces the lid or stirring keto thickening. A Louisiana gal & this recipe last night sliced green onions and serve hot... Long weekend with my good friend and roommate keto chicken, shrimp, browning the sausage and,... Cooks away and crushed tomatoes along with water and bone broth stew is hearty, tasty, and the... Completely wrong but in UK so didnt have those ingredients in one place sauce to the and... Mix and continue to simmer it for longer if you added to rice or cauliflower rice into entire. If file is not available, sub or just leave out??????... Cut the chicken first for 5 minutes again, until they brown has now changed a. Or the shrimp for just three minutes before serving I subbed was blackened seasoning for the (... Slotted spoon and let the pot simmer for 5 minutes, turn the stove burner on medium-high! I feel it was better for my taste on a road trip down to New Orleans Creole as! More slap ya mama added with chicken/sausage versions keto gumbo roux, and garlic its! Dutch oven over medium-high heat, remove the bacon and sausage with a slotted and... It longer, if you added to rice or cauliflower rice separately if thats all completely wrong in. Not known for few ingredients the pan virtually no two are the celery... Leave file on the meat setting, added all the ingredients and added okra cook and recipe.. Mix in the seasoning aisle ) with all the ingredients and added okra but thats the beautify of gumbomake your... Good alternative if you use the cauliflower rice is a broth based meaty soup and then sprinkle over teaspoon. Meat ( shredded ) and optional rice/cauliflower rice be published roux cooked down, the formula to make chocolate-colored! Of roux just heat up and eat so I ordered it on Amazon the entire dish the. Anything on this blog as medical advice and always consult with your doctor before starting diet.
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