A ninth-generation Kentuckian, I grew up eating Burgoo (“BUR-goo”)—the infamous spicy stew known as the Bluegrass State’s Official Dish and a Kentucky crowd-pleaser for more than 150 years. And I sure start to crave it around the first Saturday in May.
So today, in honor of the Kentucky Derby, I created a healthy Paleo-version of the infamous Kentucky Burgoo!
Healthy Kentucky Derby Burgoo
Serves a heap of folks a little, or a few folks a lot
2 red bell peppers, seeded
2 yellow bell peppers, seeded
2 green bell peppers, seeded
2 jalapenos, seeded
2 Poblano peppers, seeded
2 large tomatoes
1 large white or yellow onion
4 garlic cloves, minced
1 chicken, roasted and shredded
1 package, Andouille chicken sausages (precooked), cubed
2 T. olive oil
Jamaican jerk seasoning, to taste
Pink Himalayan sea salt, to taste
Cracked black pepper, to taste
Cayenne pepper, to taste
Apple Cider Vinegar, to taste
Worcestershire Sauce, to taste
Wash and rough chop all veggies and pulse in batches in a food processor. (I used to painstakingly chop them all by hand till my Southern mother—who is a brilliant chef and 5-star Innkeeper asked me why in the world didn’t I use a food processor?)
Heat all veggies in a large wok skillet or dutch oven in 2 T. olive oil. Meanwhile, shred the chicken and cube the chicken sausage and stir into the veggie mixture. Simmer on low for 15 min. then begin to add your seasonings. I’m a big believer in seasoning to taste. I love things salty and spicy, you may not. Plus, it’s the best way I know to truly teach yourself to cook and to educate your palate. Have fun, play and experiment!
Simmer for 15 minutes more, taste again and adjust seasonings as desired. Note: If you prefer more of a souplike consistency, feel free to thin with chicken broth. Serve with piping hot cornbread. Mint Julep, optional. Happy Derby, y’all!
Yours in Transformation,
Certified Professional Coach Kate Buckley is committed to facilitating personal growth and systemic transformation. An intuitive and deep listener, she specializes in helping both individuals and organizations reframe their stories in order to reclaim their life—transforming circumstances in order to thrive!