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Ingredients
US|METRIC
4 SERVINGS
- 2 Tbsp. olive oil
- 1 onion (medium, diced)
- 1 red bell pepper (medium, chopped)
- 3 jalapeños (seeded and finely chopped)
- 1 large garlic clove (finely chopped)
- 3 cups homemade chicken stock (recipe below or substitute low sodium store brand)
- 1 can chickpeas (rinsed and drained)
- 1 can diced tomatoes (low sodium or no salt added)
- 1 whole bell pepper (diced)
- 1/2 lb. turkey andouille sausage (diced)
- 1/4 lb. crawfish (feel free to substitute shrimp)
- 2 cups okra (fresh, chopped)
- 1 Tbsp. mild curry powder
- 1/2 Tbsp. ground cumin
- 1/2 tsp. ground cardamom
- 1/2 tsp. salt
- freshly ground black pepper (to taste)
- 1 tsp. cayenne
- 2 Tbsp. paprika
- 2 Tbsp. coconut milk
- 1 cup pearl couscous (cooked)
- 1 tsp. dried thyme
- 1 tsp. dried basil
- 1 whole bay leaf
- 2 Tbsp. chopped fresh cilantro
- 1/2 cup vegetable oil
- 1/2 cup all purpose flour
- chicken carcasses
- 1 onion (large, quartered)
- 4 carrots (peeled and cut in 1/2)
- 4 celery (ribs, cut in 1/2)
- 1 ear of corn (cut into quarters)
- 5 sprigs fresh thyme
- 5 sprigs fresh parsley (with stems)
- 2 bay leaves
- 10 peppercorns
- 2 whole cloves garlic (peeled)
- 1 gal. cold water
- 2 chipotle chiles (or dried morita, optional)
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NutritionView More
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1250Calories
Sodium
Fat
Carbs
Fiber
Potassium
| Calories1250Calories from Fat460 |
| % DAILY VALUE |
| Total Fat51g78% |
| Saturated Fat8g40% |
| Trans Fat1g |
| Cholesterol245mg82% |
| Sodium1310mg55% |
| Potassium2360mg67% |
| Protein93g |
| Calories from Fat460 |
| % DAILY VALUE |
| Total Carbohydrate107g36% |
| Dietary Fiber18g72% |
| Sugars16g |
| Vitamin A310% |
| Vitamin C140% |
| Calcium30% |
| Iron50% |
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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