1/2 cup canola oil
1/2 cup whole-wheat flour
1 cup chopped onion
1 cup chopped green bell pepper
1 cup chopped celery
2 tsp Creole seasoning
2 tsp minced garlic
3 cans (14-oz each) low-sodium chicken broth
4 cups cooked diced or shedded chicken
1/2 to 3/4 lb andouille sausage, 1/4-inch slices
1 1/2 cups black-eyed peas
1 lb peeled, large raw shrimp
hot brown rice for serving
In a soup pot or Dutch oven heat the oil over medium-high heat; gradually whisk in the flour and cook 5 to 8 minutes, whisking constantly, or until the mixture is chocolate colored but not burnt.
Reduce the heat to medium and stir in the onion, bell pepper, celery, Creole seasoning and garlic. Cook the mixture while stirring constantly for 3 to 4 minutes. Slowly stir in the chicken broth.
Add the chicken, sausage, and black-eyed peas. Turn the heat back up to medium-high and bring the mixture to a boil. Once gumbo starts to boil, reduce the heat to low and simmer, stirring occasionally, 20 minutes. Add the shrimp and cook another 5 minutes or just until the shrimp turns pink.
To serve, ladle into bowls and serve topped with or over the brown rice.
WELCOME TO DIABETIC ENJOYING FOOD
I have chosen this name for this blog because it truly states my story. I am a type II diabetic who most certainly enjoys food. When I was diagnosed with diabetes several years ago, my blood sugar level was over 400. With some oral medications, a lot of research and some trial and error, I have found that unlike my ancestors I truly can continue to enjoy food. I hope this blog will help you to also enjoy food and be healthy. Some recipes are my originals and some I have collected. Everyone reacts different to various foods. Check your blood sugar readings so you will know whether or not a recipe works for you! And feel free to take a recipe and adjust it to suit your needs.