Bodybuilder’s Cajun Gumbo

High-Protein Gumbo to Grow Your Guns!

This high-protein bodybuilder gumbo recipe, very generously portioned, weighs in with 50 grams of protein per serving and only about 450 calories and can be prepared with just a skillet and a pot. Adapting salt-free Cajun seasoning, turkey sausage, and low-sodium chicken broth keeps the overall sodium content low. Pair with long grained rice and potato salad, classic sides for gumbo, to add calories and carbs. Note, too, this recipe both reheats and freezes well, making it an ideal meal-prep recipe.

Ingredients for Bodybuilder Gumbo

• 1 Green Bell Pepper
• 1 Red Bell Pepper
• 1 Large yellow onion
• 4 stalks celery
• 6 cloves garlic
• 1/2 bunch fresh parsley (optional)
• 1 bunch green onions , finely chopped (optional)
• 3 to 4 tablespoons salt-free Cajun seasoning, divided
• 2 teaspoons dried thyme
• 2 bay leaves
• 1/2 teaspoon cayenne pepper or to taste
• 1 1/2 teaspoons freshly ground black pepper
• 1 pound skinless chicken breast
• 1 pound peeled shrimp
• 12 ounces turkey andouille-style sausage
• 2 tablespoons olive oil
• 6 cups low-sodium chicken broth, at room temperature
• 4 tablespoons (1/2 stick) unsalted butter
• Salt to taste
• 1/2 cup all-purpose flour
• Tabasco sauce for serving

Directions for Bodybuilder Gumbo

Make the Roux:

1. Combine flour and butter in a large, heavy-bottomed stock pot.
2. Cook over medium-low heat, stirring constantly for 30-45 minutes. The roux should reach a dark chocolate color and a soft, cookie dough-like consistency. Be patient and stir continuously to prevent burning.
3. If needed, add a little more flour or oil to achieve the correct consistency.

Brown the Sausage:

1. In a separate skillet, heat oil over medium-high heat.
2. Arrange sausage slices in a single layer in the skillet.
3. Brown on one side for 2-3 minutes.
4. Flip each slice with a fork and brown the other side.
5. Remove the browned sausage to a plate.

Cook the Vegetables:

1. Add ½ cup of chicken broth to the hot skillet used for the sausage to deglaze the pan, scraping up any browned bits from the bottom.
2. Pour the broth and drippings into your large stock pot.
3. Add the remaining 5 ½ cups of chicken broth to the pot.
4. Add the vegetables, parsley, garlic, and roux to the pot and stir well.
5. Bring to a boil over medium heat and boil for 5-7 minutes, or until the vegetables are slightly tender. Skim off any foam that rises to the surface.
6. Stir in Cajun seasoning to taste.

Add Meat and Finish:

1. Add the chicken and sausage to the pot.
2. Once the chicken has cooked through, add the shrimp; the shrimp will cook in just a few minutes, and waiting to add it will ensure it doesn’t overcook.
3. Taste and adjust seasoning as needed with salt, pepper, garlic, more Cajun seasoning, or chicken broth.
4. Serve by itself with Tabasco at the table for individuals to add, or serve over warm over rice with a classic side dish like potato salad.

Nutritional Profile of Bodybuilder Gumbo