Healthy Chicken Gumbo
There was some heated debate (see #GumboGate) recently when a certain entertainment conglomerate posted a "healthy gumbo" recipe that included kale and quinoa. The video went viral as southerners raised their voices against it, and the recipe was subsequently removed. It's true that traditional gumbo has a lot of extra fat, carbs, and calories - mainly thanks to the roux - but our recipe lightens it up while staying close to this beloved southern dish's roots.
Ingredients
- 3 lbs organic free-range chicken breasts, cubed
- 1 lb turkey, venison, or elk sausage without pork fat when available, sliced
- 1 large onion, chopped
- 3 tsp chopped garlic
- ½ tsp Tabasco
- ½ tsp Cayenne pepper
- 3 Tblsp dried chopped parsley, or 3 sprigs fresh
- 1 tsp sea salt
- 2 bay leaves
- 10 cups free-range organic chicken broth
- 1 28 oz can fire-roasted tomatoes, such as Muir Glen®
- 1 can diced tomatoes with green chilies, such as Rotel®
- 2 lbs diced okra
Instructions
Place onion and all spices but bay leaves in large heavy stock pot. Cover and gently cook to draw water from the onion. Add the meat, cover and cook until chicken is white. Add 10 cups of chicken broth, bay leaves, tomatoes, and okra. Cover and cook until done.
