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Heart Healthy Gumbo

First, you make a virtually fat-free roux…

1 cup all purpose flour, sifted
12 inch cast iron skillet or non-stick pan
Wooden spoon
Wire whisk

Use an iron skillet or non-stick pan to brown one cup flour over medium high heat. DO NOT LEAVE UNATTENDED! Like any good roux, it must be stirred constantly. Don’t become impatient and burn the mix. Leave the heat on medium and a good, dark roux can take up to 35 minutes. You might want to alternate stirring between the wooden spoon and wire whisk which is a good way to get rid of lumps.
2-3 large boneless, skinless chicken breasts cut into 1 inch cubes
1-2 quarts chicken broth, depending upon how thick you want your gumbo (reserve 1/2 - 1 cup to mix with roux flour)
1 ½ cups diced onion
1 cup diced green and red bell pepper
1 cup diced celery
3 cloves minced garlic
1 - 2 links turkey sausage, sliced or 1 cup diced turkey tasso (optional) 
1/4 - 1/2 cup roux flour (see recipe above)
Salt  to taste
Black pepper to taste
Cayenne (red) pepper  to taste
1 teaspoon thyme
1 bay leaf 
1/2 cup thinly sliced green onion

In a 12 quart dutch oven or stock pot, add chicken, onions, bell pepper, and celery. Cook for approximately 10 minutes on high heat stirring frequently until chicken is browned and veggies begin to soften. Season with salt and peppers if desired. Add in sausage or tasso and garlic. Cook for 3-5 minutes on medium high heat to meld flavors together. Add chicken broth (remember to reserve 1/2 cup to a cup for later use) and continue to cook on medium heat for approximately 20 minutes. Add 1/4 cup of roux flour to 1/2 cup cold chicken stock. Whisk well until blended thoroughly. Add to gumbo. Depending upon desired thickness, you might have to add more roux; always mix it with cold stock or water before adding to gumbo. You may also add file' to thicken the gumbo. Let cook on low heat 30 minutes stirring occasionally. Serve gumbo with brown rice and sprinkle with thinly sliced green onions.

Click below to view article entitled "Mixing It Up With Roux"

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Last Updated: 2/26/2015 1:43:02 PM

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