Prep Time: 10 minutes
Cook Time: 3 hours
Servings: 12
Ingredients:
6 chicken thighs
1 tsp sea salt
1 tsp black pepper
1/4 cup coconut oil, duck fat, or lard for frying
5 Tbsp bacon fat or duck fat (or unsalted butter if not dairy-sensitive)
1/3 cup chopped onion
6 cloves garlic, minced
1 green pepper, chopped
3 stalks celery, chopped
2 tbsp coconut aminos (or soy sauce)
2 tbsp coconut vinegar (or apple cider vinegar)
1 tsp stevia gycerite
1 cup flat-leaf parsley, chopped fine
4 cups beef bone broth or beef broth
1 (14 1/2 oz) can stewed tomatoes with juice
2 cups frozen sliced okra
1 lb smoked sausage, cut into 1/4-inch slices
1/2 lb medium shrimp
4 green onions, white and green parts, sliced
Directions:
Season the chicken thighs with salt and pepper. Heat the oil in a large saute pan over medium-high heat. Cook the chicken for about 8 minutes, until browned on all sides, and remove from the pan.
Turn the heat to low and melt the bacon fat in the pan. Add the onion, bell pepper, and celery and cook for 10 minutes. Add the soy sauce, vinegar, stevia, and parsley. Season with salt and pepper to taste. Cook, while stirring frequently, for 10 minutes.
Add the broth, whisking constantly. Return the chicken to the pan and bring to a boil, then reduce the heat, cover, and simmer for 45 minutes. Add the tomatoes and okra. Cover and simmer for 1 hour.
About 10 minutes before the mixture is done simmering, place the sausage in a saute pan or skillet over medium-high heat. Cook until browned on both sides. Remove from pan. Add the shrimp to the pan and cook for about 3 minutes per side or until no longer translucent. Remove from heat.
Remove the chicken thighs from the pan. The chicken should be very tender. Shred the chicken and return to the pot.
Just before serving, add the shrimp and sausage.
Nutrition Information per serving:
Calories 330
Fat 25.3g
Protein 20.1g
Carbs 5.7g
Fiber 1.7g
No comments:
Post a Comment