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Chicken Etouffee

Thursday, January 01, 2004
8 servings
1 lb. chicken tenders
2 tablespoons Creole seasoning
1 tablespoon canola oil
3 tablespoons flour
1 onion, chopped
1 bell pepper, chopped
2 stalks celery, chopped
1 1/2 teaspoons minced garlic or 3 cloves, minced
2 cups low-fat chicken broth
1 1/2 tablespoons Worcestershire sauce
2 tablespoons tomato paste
1 teaspoon Tabasco sauce
1 bunch green onions, trimmed and chopped
4 cups cooked long grain rice
Non-fat vegetable spray
Season chicken tenders with Creole seasoning. Heat a large, heavy covered pot over medium heat, spray with non-fat vegetable spray. Add chicken and cook until browned. Transfer chicken to plate, and set aside. Re-spray the same pan with non-fat spray. Add oil and flour; stirring constantly until golden brown, 3 to 5 minutes. The flour mixture will resemble tiny ball of dough. Add onion, bell pepper, celery, green onion and garlic; stirring for 5 minutes until vegetables are tender. Stir in chicken broth, Worcestershire sauce, tomato paste, and Tabasco sauce; bring to a boil, stirring constantly. Add the browned chicken to the mixture. Cover and simmer for 30 minutes over low heat. Serve hot over cooked rice.
Nutrition Facts:
190 calories, 2.6 grams, 73mg cholesterol, 697mg sodium
Modified from CAJUN HEALTHY by Jude Theriot
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