Welcome to bootcampers, new and returning! To you and NGPT vets:

THE SECRET IS OUT! This week I'm sharing one of my favorite recipes that my roomie Jac raves over and begs for. It is probably already pretty clear that I love spicy food. This one, as most are, can be made to your liking, but it's of a Cajun nature and New Orleans' French Quarter is one of my very favorite places to visit. They have incredible food but it is incredibly NOT meltdown friendly! If you're looking for a Creole fix that won't destroy your nutrition plan, look no further!

Gumbo-Style Chicken Creole (for 2)

• 1/4 cup oil for frying
• 1/4 cup almond flour
• 1 bell pepper, chopped
• 1 onion, chopped
• 2 cups cooked, chopped chicken breasts
• 14.5 ounce can diced tomatoes with green chilis, with liquid (I use 1 can NO SALT ADDED diced tomatoes - available at Marsh and Walmart - and a separate small can of green chilis)
• 4.5 ounce sliced mushrooms (fresh not canned! - we're looking to limit sodium)
• 2 tablespoons chopped fresh parsley
• 2 teaspoons Worcestershire sauce
• 3 cloves garlic, minced
• 1 teaspoon LOW-SODIUM soy sauce
• 1 teaspoon Splenda
• 1/2 teaspoon ground black pepper
• 3 dashes hot sauce - or to your taste

1. Heat oil in a large skillet over high heat. Stir in flour and cook, stirring constantly, for 5 minutes or until mixture browns. Reduce heat to low and stir in bell pepper and onion. Cook 10 to 15 minutes, or until tender, stirring occasionally.
2. Add all other ingredients. Stir together, cover and simmer for 20 min.
3. Serve over cooked brown rice

I rarely have cooked chicken on hand so I will dice up a chicken breast or two, depending on size, saute that first, then keep it warm as I follow step one. If I forget, no biggie, I saute the onion and peppers and move them to the outer edge of the skillet and then cook up the chicken in the middle.

This recipe is appropriate for L1 only for the protein/carb/fat meal when prepared as described above. Surely it could be made without the almond flour but I think creating that "MD-friendly roux" we'll call it may be part of the secret to its amazing-ness! Feel free to try it without almond flour if you don't have any yet (though I HIGHLY suggest everyone get some at some point!) and let me know how it goes - then it would be appropriate for any protein/carb meal. Another option is to have it at a protein/fat meal and not serve it over rice. It's definitely still very tasty but I just love it over the rice! Love shrimp? Sub it in for the chicken or use both, just keep your total protein ounces under 8 oz/person.

NGPTers, this is a MUST try!!! Would love to see some comments on the FB page with your reactions to it!

Signing off for this week. Feast Level 1, Feast Creole, and as always...FEAST ON!

~Coach Lauren