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Plan Z Phase: This is a Z2 (ZReduction) recipe

This tastes authentic without all the cooking time. Cajun cooking: BIG YUM. If you are in Z2 you are not going to add the flour or oil. You’ll just spray the bottom of the pot and add the veggies. You’ll also skip the mushrooms but don’t fear, this will taste great anyway.

This comes together in a flash and tastes just as good as the recipes that cook for hours.

Servings: Serves 4. Serving size is 1-1/2 cups and includes your veggie and protein portion for this meal.

Ingredients:

• 1 Tbl olive oil (If in Z2 just use olive oil spray)
• 2 tsp of flour (Skip if in Z2)
• ½ green bell pepper, chopped
• ½ medium onion, chopped (You choose your favorite onion). ½ -3/4 cup total
• 4 oz of sliced mushrooms (Skip these if in Z2)
• 1-1/2 cups of cooked chicken, shredded or chopped (If your grocery store has a salad bar section, they usually have cooked chicken ready to go. Otherwise this is about 2 small chicken breasts cooked or one larger one)
• 2 Aidell’s Cajun sausages cut into coin-sized slices. (I cook these to brown the sides a bit before I add them but it’s up to you)
• 1-2 cups chicken broth (Depends on how soupy you like your gumbo)
• 1 stalk of celery, chopped
• 1 can (14.5oz) of diced tomatoes (You can choose the ones with onion and pepper added for more zip)
• 3 tsp of Worcestershire sauce
• 3 tsp of minced garlic (Jar garlic will work)
• 1 tsp of Bragg’s aminos or coconut aminos
• grated sea salt and pepper to taste
• 3+ dashes of Tabasco (Remember you can always add more to your taste)

Optional

• chopped green onion for garnish

Instructions:

Heat the oil in a medium saucepan. Add the flour and stir. Cook, stirring regularly until it begins to brown. This the process called making a roux. Very common in southern cooking.

Add the pepper, onion, and mushrooms. Cook until they are all soft. Stir often.

Add everything else. Bring to a boil and then turn it down to simmer. Cook 20 minutes to meld the flavors. Stir regularly so it doesn’t get stuck to the bottom of the pan. Garnish with chopped green onion.

*If you are a fan of okra or file powder, you can add some okra (maybe a cup, sliced) along with the veggies. You dust file powder on top at the end of cooking. That’s a Cajun tradition. They go through a lot of file powder in a Cajun household. I bought it once but then it just sat in my cupboard for years. I’d not do it again, but if you want to be “official” you might consider it.

Enjoy!

Cheers,