The
Daily
Fix
7 rounds for time:
Chicken and Shrimp Gumbo
The Right Reasons
7 dumbbell bench presses
5 L pull-ups
A rich, deeply flavored gumbo with tender chicken, juicy shrimp, and an extra-fatty buttery roux—loaded with Cajun spices.
Dale King at the MetFix Muster event.
Choose a set of dumbbells heavy enough that you may need to break the 7 reps into multiple sets.
Post time and DB load to comments.
Ingredients
3 Tbsp butter (for roux and sautéing)
½ cup chopped onion
½ cup chopped green bell pepper
½ cup chopped celery
2 cloves garlic, minced (plus 1 clove minced for sauce)
½ tsp smoked paprika
1 tsp Cajun seasoning (no added sugar)
½ tsp dried thyme
Salt and pepper, to taste
1½ cups chicken broth
1 Tbsp apple cider vinegar
1 Tbsp soy sauce
1 tsp ginger paste
1 tsp ground mustard
2 Tbsp water
Pinch cinnamon
½ tsp onion powder
1 bay leaf
½ cup diced cooked chicken (thigh or breast)
6 medium raw shrimp, peeled and deveined
2 Tbsp heavy cream
Fresh parsley or scallions, for garnish
Macronutrients
Protein: 28g
Fat: 32g
Carbs: 9g
Preparation
In a skillet or pot over medium heat, melt butter(3 Tbsp). Whisk continuously and cook for 4–5 minutes until the butter browns and takes on a nutty aroma, creating a rich roux.
Add chopped onion (½ cup), green bell pepper (½ cup), celery (½ cup), and minced garlic (2 cloves). Sauté for 5–6 minutes until the vegetables are softened.
Sprinkle in smoked paprika (½ tsp), Cajun seasoning (1 tsp), and dried thyme (½ tsp). Season with salt and pepper, and stir to coat the vegetables in the spices.
Meanwhile, whisk together apple cider vinegar (1 Tbsp), soy sauce (1 Tbsp), ground mustard (1 tsp), water (2 Tbsp), pinch of cinnamon, minced garlic (1 clove), and onion powder (½ tsp).
Pour the sauce mixture and chicken broth (1½ cups) into the pot, then add the bay leaf. Bring to a gentle simmer and cook uncovered for 10–12 minutes to develop flavor.
Stir in diced cooked chicken (½ cup) and raw shrimp (6). Simmer for 4–5 minutes until the shrimp turn pink and are cooked through.
Stir in heavy cream (2 Tbsp) and simmer for 1–2 minutes until the cream is incorporated. Remove the bay leaf.
Serve hot, garnished with chopped parsley or scallions.
"The greatest impact you can have is when you add years to people's lives."
Dale at a recent event in London, explaining the purpose and role of MetFix.
db Deadlifts (75#s - heaviest i have)
strict pull ups
time: 9:53
*didnt get the stimulus with the db bench, but got it with the strict pull ups, as i had to do mostly all singles