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Gumbo - help make this recipe more low carb

L

letsy

Active Member
Messages
32
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)
 
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.
 
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.
 
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.
 
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