Ingredients

1 large duck (~ 5 lb), cut into 8 pieces
2 tsp Cajun seasoning mix
2 c (~12 oz) Andouille sausage, sliced
3/4 c vegetable oil, plus 2 Tbsp
3/4 c flour
2 c chopped onions
1 c chopped bell peppers
1 c chopped celery
1 Tbsp minced garlic
½ tsp salt
½ tsp cayenne pepper
1/2 tsp dried thyme
3 bay leaves
2 qt beef stock
2 c water
4 c cooked white rice
2 Tbsp chopped green onions

Season the duck pieces with Cajun seasoning.
In a large pot, heat the 2 tablespoons of vegetable oil. When the oil is hot, sear the duck pieces for 2 minutes on each side. Remove the duck from the oil and set aside. Repeat with the sausage.
Combine the remaining oil and flour in the pot. Stirring the mixture constantly for 12 to 15 minutes, making a medium brown roux, the color of peanut butter. Add the onions, bell peppers, celery, and duck and sausage pieces.
Reduce the heat to a simmer and cook for 10 minutes. Add the garlic. Season with salt and cayenne. Add the thyme and bay leaves.
Cook the mixture, stirring often, for 5 minutes. Add the broth and water. Bring the mixture up to a boil and reduce to a simmer. Cook for 2 hours.
Ladle the gumbo into shallow bowls and garnish with the rice and green onions. Serve with crusty bread.

830 kcal. 60g Fat (14g saturated fat, 96mg cholesterol.) Sodium 1,037mg. 42g Carbohydrates (2g fiber, 5g sugar) Protein 30g.

Lower fat: Omit the oil in the roux, instead bake flour for 1 hour. Swap 4 duck breasts, chopped, for the whole duck. 561 Calories. 24g Fat (10g saturated fat, 96mg cholesterol.) Sodium 1,037mg. 42g Carbohydrates (2g fiber, 5g sugar) Protein 30g.
Lower Carbohydrate: Make a low-carb roux by substituting ⅓ cup (~1oz) whey protein isolate for flour, cook until bubbly and desired color. Substitute cauliflower rice. 720 Calories. 60g Fat (14g saturated fat, 96mg cholesterol.) Sodium 1,037mg. 10g Carbohydrates (2g Fiber, 2g Sugar.) 40g Protein.
Lower sodium: Use salt-free cajun seasoning and low sodium beef broth, and reduce to 4 cups. Add 4 additional cups of water seasoned with Herb-ox to reduce sodium to 600mg.
Dairy-free: Recipe is dairy-free as is.
Gluten-free: Substitute Cassava flour for regular flour. To make a thicker roux, add up to ¼ tsp of xanthan gum. No significant change in macros.

October 24, 2022