Copyright Michael Fenster

Serving Size 6 oz; 210 calories; 13 g fat; 95 mg cholesterol; 8g total carbohydrate

Makes 24 servings

First things first:

Get Fresh -
Use chicken from free range organic birds; free from additives,
hormones and a questionable raising procedure. Free range, organic,
skinless chicken is much higher in Omega 3 and 6 fatty acids as well as
conjugated linoleic acids, which have positive cardiovascular effects.
Buying your own free range organic chicken and breaking it down can
actually be cheaper than buying processed chicken parts
individually-plus you get the carcasses for stock. A video on how to
break down the birds is available at www.whatscookingwithdoc.com. Here we used the thigh and leg meat.

o Use fresh Andouille sausages which eliminated nitrates and other preservatives.

o The
shrimp is fresh; avoid the previously frozen offering from who knows
where. While shrimp themselves do contain cholesterol, studies have
shown that diets utilizing shrimp as part of a heart-healthy diet, may
actually lower bad cholesterol, possibly due to shrimp’s very low
saturated fat content.

· Be on Time and In Proportion:
Make the serving a little heavier on the rice and limit to 6 ounces of
gumbo (a hearty serving). Take your time and enjoy the subtle,
profoundly rich flavors and you’ll satisfied (with a smaller bowl).

In
addition to the above, for this recipe I made a few changes. Many
traditional gumbo recipes call for 1:1:1 proportion of sausage, chicken
and shrimp. Since the sausage cooks with the roux the longest, and
strongly flavors the dish, I reduced the amount by half; with no impact
on overall flavor. I added the protein serving back in the form of extra
shrimp, as this is the lowest fat choice of the three protein
components in the gumbo. I also replaced the traditional polished rice
with a serving of brown and red rice with rye and barley (Rice Select
Royal Blend Whole Grain). This added a fantastic subtle nutty flavor to
the earthy gumbo- and a whole grain serving as well. Enjoy!!!

Ingredients

• ½ cup vegetable oil
• ½ cup melted butter
• 1 cup flour
• 1 1/2 cups chopped onions
• 1 cup chopped celery
• 1 cup chopped bell peppers
• ½ pound Andouille sausage, cut into ½ -inch slices
• 1 Tbs hot sauce
• 1Tbs Worcestershire sauce
• 1 1/2 teaspoons salt
• 3 bay leaves
• 2 cups water
• 4 cups chicken stock
• 1 pound boneless chicken, cut into 1-inch chunks
• 2 pounds shrimp, deveined
• 2 tablespoons chopped parsley
• 1/2 cup chopped green onions
• 1 tablespoon filé powder

Directions

Combine
the butter, oil and flour in a Dutch oven over low-medium heat. Stir
constantly for about 30 minutes to make a dark brown roux. It should be
the color of chocolate.

Add
the onions, celery, and bell peppers and continue to stir for about 5
minutes. Add the sausage, hot sauce, Worcestershire, salt and bay
leaves. Continue to stir for about 2 to 3 minutes.

Add the stock and water. Mix until the liquids are combined. Bring to a boil, and then reduce to a simmer for 1 hour.

Add the chicken and continue to simmer for another ninety minutes. Add the shrimp and simmer for an additional 30 minutes.

While the gumbo cooks, skim off any fat that rises to the surface. Remove from the heat. Stir in the parsley, green onions, and filé powder.

Remove the bay leaves and serve in deep bowls on cooked rice.

ABOUT MICHAEL FENSTER, MD, F.A.C.C., FSCA&I, PEMBA

Michael
Fenster combines his culinary talents and Asian philosophy with medical
expertise, creating winning recipes for healthy eating. He is
frequently asked to present live cooking demonstrations as well as
giving numerous radio interviews on health and food shows both
nationally and internationally. Michael is a certified wine professional
and chef, receiving his culinary degree from Ashworth University where
he graduated with honors. He has worked professionally in kitchens
prior to entering medical school and maintained his passion for food and
wine throughout his medical career. Mike helped manage the award
winning Napa Alley in Roanoke, Virginia, and hosted a local cable TV
cooking show, “What’s Cookin’ with Doc” in Dublin, GA. He has written
columns for SheKnows.com, is a regular columnist for the culinary
magazine Basil, as well as a member of their Council of Chefs and a monthly health and fitness contributor to The Tampa Tribune. He recently cooked up heart healthy fall soup on the nationally syndicated television show “Daytime.”

Michael
Fenster, MD, is a Board Certified Interventional Cardiologist,
currently on staff with the Cardiology Specialists of Florida at
Hernando Heart Clinic. He has participated in numerous clinical trials
and spoken nationally on a variety of cardiovascular topics to audiences
ranging from lay public to peer presentations at the American Heart
Association and American College of Cardiology meetings. He has also
published numerous professional peer reviewed articles and served as an
Assistant Professor of Medicine at North East Ohio University College of
Medicine (NEOUCOM). Michael recently graduated summa cum laude from
Auburn University’s Physician’s Executive MBA program.

Michael holds a JuDan (10^th
degree black belt) ranking in Bujinkan Budo Taijutsu, which he has
studied over the last three decades. He lives in Spring Hill, Florida,
with his wife Jennifer.

To see cooking demonstrations with Michael Fenster and more recipes, visit www.WhatsCookingWithDoc.com.

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