High-Protein Gumbo Recipe: Fuel for Athletes
💪 HUSTLE MUSCLE STATS:
- 🍗 Protein Content: 27g (High Protein)
- 🔥 Calories: 673 kcal
- ⚡ Muscle Recovery: Optimal
- 🛠️ Difficulty: Straightforward
The Fuel (Instructions)
-
Sear the Sausage
Heat 1 tablespoon of vegetable oil in a large, deep skillet over medium heat. Once hot, add 13.5 oz. sliced andouille sausage. Brown both sides, about 5 minutes each. Remove and set aside. -
Cook the Chicken
Toss 1 lb. cubed boneless, skinless chicken thighs with 1 tablespoon Creole seasoning. Add to the skillet, searing for 5 minutes on each side. Remove and cover with foil to keep warm. -
Make the Roux
Lower heat to medium-low and add ¾ cup vegetable oil and 1 cup all-purpose flour. Stir constantly for about 2 hours until it reaches a dark brown color. -
Add Vegetables
Increase heat to medium. Stir in 1 diced onion, 1 diced green pepper, and 3 sliced ribs of celery. Cook until softened, about 5 minutes. -
Combine Ingredients
Add the browned chicken, sausage, accumulated juices, 2 minced garlic cloves, and 12 oz. frozen okra. Season with remaining 1 tablespoon Cajun seasoning, 1 teaspoon dried thyme, 3 bay leaves, ¼ teaspoon salt, and ¼ teaspoon black pepper. -
Simmer
Pour in 6 cups of chicken broth. Bring to a boil, then lower heat and simmer until thickened, about 30 minutes. -
Final Touches
In the last 5 minutes, stir in 2 tablespoons hot sauce, ¼ bunch chopped fresh parsley, and 2 sliced green onions, saving some for garnish. -
Cook the Rice
Prepare 2 cups of uncooked rice according to package instructions. Typically, use 4 cups of water and let simmer until tender. - Serve
Once the rice is cooked, fluff with a fork and serve with gumbo. Garnish with reserved parsley and green onions.
💡 PRO TIP: High protein intake is essential for muscle repair and consistent gains, as it provides the necessary building blocks for muscle recovery and growth. Enjoy this gumbo packed with protein to fuel your workouts!
