Low Oxalate Chicken Gumbo with Roux and Andouille Sausage

 MEATS & MAIN DISHES

Low Oxalate Chicken Gumbo with Roux and Andouille Sausage

Prep Time: 25    Cook Time: 2 hr. 47        Easy Serves:              10-12

Ingredients:

1/3 lbs. bacon                                             2 – 3 lbs. chicken  

¼ cup coconut oil                                       1 -2 lbs. andouille sausage

Salt and freshly ground black pepper       1 cup flour

2-3 green bell peppers                               1 large red onion

4 cloves garlic, minced                               2 tablespoons tomato paste

4 cups chicken stock                                  4 cups water

1-2 zucchini                                                 cooked white rice

Note: Add bacon and zucchini towards the end

Cajun Spice Mix (or use a commercial blend)

1 tsp. white pepper                                   ½ - 1 tsp. cayenne pepper

2 tsp. paprika                                             1 tsp. garlic powder

1 tsp. dried thyme                                      1 tsp. dried oregano             

1 tsp. basil

Directions:

Dice bacon into squares. Cook the bacon first (snack on a few if you must). 

Mix up / prepare spices and set aside for later. When the bacon is done, cook the chicken cubes in the bacon fat and set aside. 

Save the fats for the roux later on.  Remove the chicken and then brown the sausage, remove and set aside.

Next, make the roux – use ½ - ¾ cup fat from the pan. Add coconut oil and let it melt in. Let it heat up for a few minutes, then slowly stir in the flour slowly avoiding chunks. 

I used a whisk. Lower the heat to medium–low and cook until a light coffee color. It can get darker but be careful not to burn it.

Heat the Chicken stock and water, bring to a boil while preparing the roux. 

Add cut-up veggies, garlic, and tomato paste. 

Then, slowly mix in the roux. Let it cook, stirring often. Gumbo should be slightly waterier than you want it to be at the end. Remember, it will be cooked down for a couple of hours.

Add fresh herbs if you have fresh herbs on hand, if not dried herbs are fine too. 

After about 10 – 15 minutes, add the spices or Cajun spice mix, taste the gumbo, and add more if needed.

Lower the heat and add meats, cook for about 60 minutes on low.

At the end (last 15 minutes) add bacon and zucchini. Serve over white rice and a side of cornbread.

Links:

Low Oxalate Diet

PH1

Food Food Food

Low Oxalate PDF