Fructose Free Chicken & Andouille Gumbo

Total time1 hr 40 min

Prep time25 min

Cook time1 hr 15 min

4.9

(4)

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Ingredients

6 servings

For the roux

½ cup neutral oil (such as canola or vegetable oil)
½ cup gluten free flour

For the gumbo

3 stalks celery, finely diced
1 large green bell pepper, finely diced
1 bunch scallions, green tops only, thinly sliced (whites discarded)
2 tbsp garlic-infused oil
12 oz andouille sausage, sliced into ½-inch rounds
1 ½ lb bone-in, skin-on chicken thighs (about 4 thighs)
6 cups chicken broth
1 can (14.5 oz) diced tomatoes, drained
Ingredient note
Tomatoes carry a little excess fructose that a low fructose diet watches in larger servings; the small amount used here keeps the fructose load low, so it is likely Low Fructose. If you prefer to always avoid diced tomatoes, please tap it and change its rating to Red.
2 cups fresh or frozen okra, sliced into ½-inch rounds
1 tsp dried thyme
1 tsp smoked paprika
½ tsp cayenne pepper
2 bay leaves
1 tsp salt, plus more to taste
½ tsp black pepper

For serving

3 cups cooked long-grain white rice, for serving
2 tbsp fresh flat-leaf parsley, chopped (optional)

Instructions

1
Heat the neutral oil in a large Dutch oven or heavy-bottomed pot over medium heat until shimmering. Add the gluten free flour all at once and stir constantly with a wooden spoon or heat-resistant spatula, keeping the heat at medium, until the roux deepens to a rich chocolate-brown color — the shade of dark milk chocolate — about 25–35 minutes. Do not rush this step by raising the heat; the roux will scorch and turn bitter. If you see black specks, discard and start over.
2
Add the celery and green bell pepper to the dark roux and stir to coat. Cook, stirring frequently, until the vegetables soften and the sizzling subsides, about 5 minutes. Add the garlic-infused oil and the scallion green tops and cook, stirring, until fragrant, about 1 minute.

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