Gumbo - help make this recipe more low carb

[letsy]

http://www.theguardian.com/lifeandstyle/wordofmouth/2013/feb/13/how-to-cook-perfect-gumbo (recipe method towards end of article)

I'm particularly wondering what flour would be the best substitute for the wheat flour - or if something other than flour would have same effect.

(ingredients list) I'd serve with something other than rice
4 chicken legs
Cayenne pepper
100g flour
1 onion, finely chopped
1 green pepper, finely chopped
1 rib of celery, finely chopped
1 litre chicken stock, at room temperature
100ml oil
Bay leaf
200g okra, chopped
200g smoked sausage, thinly sliced
1/2 tsp tabasco, according to taste
Rice, to serve
Filé powder, to serve (optional)

 

[Kristin251]

I have tried to figure out away to make gumbo and Jambalaya low carb to no avail however I can get the gist of the flavor by cooking the meats and veggies and flavoring them with sauce. I like mayo mixed with a hot sauce. I stir it all together and 'get my fix'. I never use flours or grains so this is the best I came up with and I have to say I really like it and it is guilt free, no worries with lots of flavor. Sorry if this didn't help.

 

[letsy]

Thanks for your reply. What sauce do you use with the mayo? Your answer has made me wonder if greek yogurt could be used as a thickner instead of the flour - would be interested to know if you have tried that and what the results were.

I did wonder if I increased the okra whether it would be enough of a thickener on it's own.

Yes I looked at jamalaya and decided there was no way that could be made low carb and still bear any resemblance to the original dish.

 

[AndBreathe]

We I to make this, I imagine I would forget trying to thicken it too much and just reduce the liquid a bit towards the end by turning up the heat after removing the chicken to strip it and put the meat back in. The okra will thicken it a bit so could be useful to have a look at the carb content for them, and if acceptable to your own carb requirements, add a bit more okra to the recipe.

I'd almost always choose to eat this sort of thing from a bowl or traditional soup plate style dish, with a spoon on hand.

I know some folks use agar or xanthum for thickening, but they'd have to comment on that.