Almost nothing here does. Green banana flour is mostly resistant starch - it digests like fiber instead of sugar. The only real carb contributor is the rice side, and even that can be tamed with the cook-cool-reheat method (see cooking tips).

1. Make the roux: whisk 1/3 cup green banana flour into 1/3 cup hot oil over MEDIUM-LOW heat, stirring constantly 10-15 min until it reaches a rich peanut-butter to dark-chocolate color. green banana flour browns faster than wheat - pull it the moment it smells nutty; burnt roux is bitter. 2. Sear 1 lb smoked turkey or chicken sausage and 1 lb skinless chicken thighs 5-6 min; set aside. 3. Saute the trinity (1 onion, 1 green bell pepper, 3 celery stalks) plus 4 cloves garlic in the roux 5 min. 4. Return meats, add 6 cups low-sodium stock, 2 bay leaves, 1 tsp dried thyme, 1/4 tsp cayenne; simmer covered 45 min. 5. RICE, TWO WAYS - (a) Cauliflower route: pulse 1 head cauliflower to rice-sized grains, saute 5 min, serve gumbo over it. (b) Tradition-keeper route: cook 1 1/2 cups brown rice ahead, spread on a sheet pan, refrigerate at least 24 hours, then reheat GENTLY (steaming or a covered pan with a splash of water over medium-low heat - not full-power microwave). 6. Garnish with green onion and optional file powder.

This recipe avoids the prohibited refined coatings and added sweeteners. green banana flour still contributes carbohydrates and its resistant starch changes with cooking. The listed nutrition is approximate; use the stated serving size and do not assume this recipe prevents a glucose rise.