Gumbo bajo en FODMAP en Instant Pot (sin gluten)

Ingredientes

• 1 pound boneless skinless chicken thighs, chopped into 1/2-inch pieces
• 375 grams about 13 ounces low FODMAP sausage, sliced into 1/4-inch slices*
• 4 1/2 teaspoons low FODMAP Cajun seasoning, divided
• 2 tablespoons garlic-infused olive oil
• 1/4 cup ghee or butter
• 1/4 cup low FODMAP gluten-free all-purpose flour
• 1 cup green bell pepper (about 1 medium pepper), chopped*
• 1 medium stalk celery, sliced*
• 1/2 cup leek, dark green leaves only, finely-chopped*
• 4 cups low FODMAP chicken bone broth (homemade or store-bought)
• 14 ounce can diced tomatoes and their juice
• 1 tablespoon low sodium tamari sauce or low sodium soy sauce (if not needing gluten-free)
• 1/2-1 cup fresh or frozen okra (about 4-8 okra pods), sliced*
• 1 teaspoon low FODMAP hot sauce (optional), or more for more heat
• 1 bay leaf
• 1/2 cup scallions, green parts only, chopped, for garnish (optional)

Preparación

1. 1

   Prep ingredients: Have all the ingredients gathered and prepared according to the list above before starting to cook.

2. 2

   Hit the "Sauté" button on your 6-quart Instant Pot, 8-quart Instant Pot, or comparable electric pressure cooker. While the Instant Pot is warming up, add chopped chicken to one large bowl and the sliced sausage to another separate large bowl. Add 1 teaspoon of Cajun seasoning to each bowl and toss the chicken and sausage with your hands until evenly coated in seasoning.

3. 3

   Sauté proteins: Once the Instant Pot display reads “Hot,” add 1 tablespoon of garlic-infused olive oil and swirl the pot to coat. Add chicken in one layer and sauté for 2 minutes, stirring frequently. With a slotted spoon, remove chicken back to its original bowl. Add the remaining 1 tablespoon of garlic-infused oil to the pot and swirl to coat. Add sausage to the pot and sauté for 1 minute, stirring frequently. Remove sausage back to the bowl.

4. 4

   Make the roux: add ghee or butter to the pot, wait a few seconds for it to melt, and swirl the pot to coat. Add gluten-free flour, one tablespoon at a time, whisking after each tablespoon, until all 4 tablespoons are added. Whisk constantly until roux is a color like peanut butter, about 15 minutes (yes, 15 minutes. Read my post above for a list of fun things to do while whisking your roux).

5. 5

   Sauté veggies: Add bell pepper, celery, and leeks (but not the okra) to the pot with the roux and sauté for 3 minutes, stirring very frequently so that the roux does not burn. It’s normal for the roux to coat the veggies while they cook.

6. 6

   Deglaze and scrape: Pour in 1 cup of the chicken bone broth, wait about 15 seconds, and scrape the bottom of the pot clean with a plastic spoon.

7. 7

   Add remaining ingredients: Add remaining 3 cups of broth, the can of tomatoes with their juice, coconut aminos or tamari, okra, hot sauce (if using it) and the remaining 2 ½ teaspoons of Cajun seasoning to the pot and gently stir well so that the roux is fully incorporated throughout the broth. Add reserved chicken and sausage and stir to combine. Place bay leaf on top.

8. 8

   Pressure Cook: Close the Instant Pot lid, set the pressure release valve to “Sealing,” hit the “Pressure Cook” button, and set the timer for 10 minutes. Once the cooking cycle has completed, quick release the pressure.

9. 9

   Open the lid. Remove and discard the bay leaf. Stir the gumbo well. Taste the gumbo and add more Cajun seasoning and/or hot sauce as desired.

10. 10

    Serve low FODMAP gumbo in bowls over rice (salted). Garnish each bowl of gumbo with chopped scallions (optional). Store leftovers in an airtight container in the refrigerator for up to 3 days.