On Weightlifting: A Personal View

CHAPTER 10

ON THE IMPORTANCE OF KNOWING YOUR WAY AROUND THE KITCHEN

By Donny Shankle CPT

“Diet is the most important factor.” - Anonymous

 

Chicken and Sausage Gumbo

1 Tony Chachere's creole instant roux mix
3 cups chopped yellow onion
2 ½ tsp garlic powder
1 large chopped green bell pepper
4 cups chopped green onion
2 tsp crushed red pepper
2 cups chopped celery
7 cups water
3 tablespoons Lea & Perrins Worcestershire sauce
2 ½ tablespoons Louisiana hot sauce
2lbs. chopped smoked or andouille sausage
1 whole chicken
2 tablespoons kitchen bouquet
3 tablespoons salt
3 bay leaves
4 cups frozen chopped okra

In a large pot on medium heat add your roux mix and stir in yellow onion. Let cook 5 minutes then add your garlic powder, bell pepper, green onion, crushed red pepper (rub the pepper in your hands to release the heat and flavor) and celery. Stir and let cook 3-5 minutes then add your water, Worcestershire sauce, hot sauce and kitchen bouquet. Add sausage and chicken. Cut your chicken breasts and wings in halves and separate the legs from thighs (discard backbone). Add salt and bay leaf and let cook covered for about 1 hour on a medium low heat remembering to stir often. Last add your okra and continue to cook covered on a low heat for about another hour. As soon as the chicken is falling easily off the bone its done cooking. Remove any bones you see and take out the bay leaves. Store in refrigerator over night. The next day scrape off the top layer of fat and reheat. Serve with rice spooned on top. Serves about 8 people or 4 weightlifters if your lucky.