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Chicken and Okra Gumbo Recipe


Atkins Chicken and Okra Gumbo
8.9g
Net Carbs
Prep Time: 45 Minutes
Style:American
Cook Time: 120 Minutes
Phase: Phase 2
Difficulty: Moderate
* Any adjustments made to the serving values will only update the ingredients of that recipe and not change the directions.

33.9g

Protein

33.8g

Fat

4.3g

Fiber

487.1kcal

Calories

calculator How to Calculate Atkins Net Carbs

INGREDIENTS

  • 1 Tbsp Olive Oil
  • 32 oz, with bone, cooked (yield after bone removed) Rotisserie Chicken
  • 6 cup (8 fl oz) Chicken Stock
  • 1/2 cup Butter
  • 1/2 cup Whole Grain Soy Flour
  • 1 medium (2-1/2" dia) Onions
  • 1/2 medium (approx 2-3/4" long, 2-1/2" dia) Bell Peppers
  • 1 stalk, medium (7-1/2" - 8" long) Celery
  • 3 cloves Garlic
  • 1 5/24 each Bay Leaf
  • 1 tsp, ground Thyme (Dried)
  • 1 tsp Oregano
  • 1/4 tsp Red or Cayenne Pepper
  • 16 oz Okra

DIRECTIONS

Simplify this recipe by using the meat from a whole cooked rotisserri chicken.  You will also need to have 6 cups of prepared chicken stock instead of using the water the chicken was cooked in.  Everything may be cooked in the Dutch oven or crock pot.  Cook for 1-2 hours on low.  If using this substitute start with step 3 and using chicken stock in step 5.
  1. In a 5-quart Dutch oven or heavy soup pot, heat oil over medium-high heat. Add chicken pieces (if using this method you will need 2 lbs) in a single layer and cook until golden on both sides, about 10 minutes, turning once halfway through.
  2. Remove from heat and transfer chicken pieces to a stockpot. Add 12 cups water to stockpot, and bring to a boil over high heat; reduce heat to medium-low, and simmer 30 minutes.  Meanwhile, place Dutch oven over low heat.
  3. Melt butter, then whisk in soy flour to make the roux. Continue to whisk, scraping up any browned bits from the bottom of pan, until smooth, about 3 minutes. Cook the roux, whisking, until it reaches a deep caramel color, about 30 minutes.
  4. While roux cooks dice the onion, bell pepper and celery.  After the roux has cooked for 30 minutes add the vegetables to the roux. Increase heat to medium and cook the vegetables, stirring often, until softened, about 5 minutes.Transfer chicken to a platter; let stand until cool enough to handle.
  5. Reserve the water the chicken cooked in.  Stir garlic into roux mixture, and cook 2 minutes. Stir in bay leaves, thyme, oregano and cayenne. Cook 2 minutes more. Whisk 6 cups of the water the chicken cooked in into roux mixture (reserve or freeze remaining liquid for another use) and bring to a boil over medium-high heat.
  6. Add okra, return to a boil and cook 3 minutes. Reduce heat to low and keep at a simmer.  Remove skin from chicken and separate meat from bones, discarding skin and bones. Shred meat into large pieces and add to Dutch oven; cover and cook 1 hour.  Season to taste with salt and pepper and serve.

Cooking Tip

If you are using rotisseri chicken you can omit step 1.

How to Calculate Atkins Net Carbs

Atkins Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols/Glycerin (if applicable)

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