Chicken Etouffee

Print Thursday, January 01, 2004 Categories: American/Entree Yield: 8 servings Ingredients: 1 lb. chicken tenders 2 tablespoons Creole seasoning 1 tablespoon canola oil 3 tablespoons flour 1

Wednesday, December 12th 2007, 10:19 am

By: News On 6


Thursday, January 01, 2004
Categories:
American/Entree
Yield:
8 servings
Ingredients:
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
Directions:
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
Source:
Modified from CAJUN HEALTHY by Jude Theriot
logo

Get The Daily Update!

Be among the first to get breaking news, weather, and general news updates from News on 6 delivered right to your inbox!

More Like This

December 12th, 2007

September 29th, 2024

September 17th, 2024

July 4th, 2024

Top Headlines

November 10th, 2024

November 10th, 2024

November 10th, 2024

November 10th, 2024