210216 - Recipe Tuesday - “Easy Gumbo”

INGREDIENTS

• 4 tablespoons of butter

• 1 cup all-purpose flour

• 1 onion, diced

• 1 green bell pepper, diced

• 3 stalks celery, diced

• 1 pound andouille sausage, chopped

• 2 tablespoons Cajun seasoning

• 2 cloves garlic, chopped

• 1 teaspoon freshly ground black pepper

• 6 cups low-sodium chicken stock

• 1 pound peeled and deveined small shrimp

  
  DIRECTIONS

  Step 1

  Cook and stir butter and flour in a skillet over medium heat until mixture is thick and the color of peanut butter, about 20 minutes.

  Step 2

  Stir onion, green bell pepper, and celery into flour mixture; cook and stir until softened, about 5 minutes. Add sausage; cook and stir until browned, about 5 minutes. Add Cajun seasoning, garlic, and black pepper; cook and stir until fragrant, about 2 minutes.

  Step 3

  Pour chicken stock over vegetable-sausage mixture; reduce heat to low and simmer for 30 minutes. Add shrimp and cook until shrimp are pink and cooked through, about 10 minutes.

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QOTD - What calms you?

WARM UP - 4 Rounds
12 Jumping Jacks
4 Push Ups

MOBILIZE - Cobra Press Ups
Open Book T-Spine Stretch

STRENGTH -
Bench Press
3x2 @ 65%
3x2 @ 75%
3x2 @ 85%
3x2 @ 90-95%
1 @ 97%

WOD -
Cardio Intervals
Bike AND Rower
4 Rounds (switch devices each round)
:30 SLOW
:30 moderately fast
:30 SLOW
:30 sprint
Rest 1 minute