Paleo Recipes – Cavegirl Cuisine

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Derby Day Burgoo

Derby Day Burgoo

Burgoo?!  What’s that?  It’s a traditional soup/stew in Kentucky especially celebrated on the week of the Kentucky Derby.  Once cooked in large iron kettles,  this concoction used meat from that day’s hunting expedition and veggies that were  already on-hand around the house.  Burgoo is never made the same way twice and is different from family to family.  So, I thought I would throw in my Derby hat and give it a good Paleo try!  It can be a combo of meats whether it is rabbit, beef, chicken, pork or even squirrel.  It traditionally has potatoes, lima beans and corn.  I omitted these last three ingredients, but I think there is enough additions of other flavorful veggies, that this would make all jockeys proud!

Ingredients

  • • 1 pound chicken thighs
  • • 1 pound beef, cut into beef stew sized portions
  • • 2 tablespoons olive oil
  • • 4 cups chicken broth
  • • 4 cups beef broth
  • • 4 tablespoons ghee or unsalted butter
  • • 4 celery stalks, chopped
  • • 2 cups green beans, ends chopped off and cut into 1-inch lengths
  • • 1 red onion, peeled and diced
  • • 4 garlic cloves, minced
  • • 2 cups of crushed fresh tomatoes
  • • 1 (15-ounce) can of tomato sauce
  • • 1 cup okra, cut (fresh or frozen)
  • • 1 large parsnip, peeled and cubed
  • • 1 large carrot, peeled and sliced half-moon style
  • • 2 tablespoons Worcestershire sauce
  • • Sea salt and ground pepper to taste

Directions

1. In a large heavy-bottomed pot, heat olive oil on medium-high heat. Put chicken and beef in pot. Stir gently and not continuously. The goal here is to get a good seer on all sides of the meat pieces. Do not cook all of the way through. This process should take about 3 minutes. Don’t knock yourself if it’s not perfect. Just get as much seer on all sides to the best of your ability. Spoon meat into a separate bowl and set aside.
2. In the same pot, place butter, celery, green beans, onion, garlic, parsnips and carrot. Cook on medium until butter is melted and onions are tender. Add both broths to the pot. Stir.
3. Add the rest of the ingredients. Bring to a boil. Let simmer for three hours. Best if served the next day (as with any soup!!).
4. Enjoy!

Ingredients

  • 1 pound chicken thighs
  • 1 pound beef, cut into beef stew sized portions
  • 2 tablespoons olive oil
  • 4 cups chicken broth
  • 4 cups beef broth
  • 4 tablespoons ghee or unsalted butter
  • 4 celery stalks, chopped
  • 2 cups green beans, ends chopped off and cut into 1-inch lengths
  • 1 red onion, peeled and diced
  • 4 garlic cloves, minced
  • 2 cups of crushed fresh tomatoes
  • 1 (15-ounce) can of tomato sauce
  • 1 cup okra, cut (fresh or frozen)
  • 1 large parsnip, peeled and cubed
  • 1 large carrot, peeled and sliced half-moon style
  • 2 tablespoons Worcestershire sauce
  • Sea salt and ground pepper to taste

Directions

1. In a large heavy-bottomed pot, heat olive oil on medium-high heat. Put chicken and beef in pot. Stir gently and not continuously. The goal here is to get a good seer on all sides of the meat pieces. Do not cook all of the way through. This process should take about 3 minutes. Don’t knock yourself if it’s not perfect. Just get as much seer on all sides to the best of your ability. Spoon meat into a separate bowl and set aside.
2. In the same pot, place butter, celery, green beans, onion, garlic, parsnips and carrot. Cook on medium until butter is melted and onions are tender. Add both broths to the pot. Stir.
3. Add the rest of the ingredients. Bring to a boil. Let simmer for three hours. Best if served the next day (as with any soup!!).
4. Enjoy!

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