Post by JJ Judkins on Jan 1, 2006 0:52:23 GMT -6
Low Fat Chicken Etouffe
1/2 cup flour
1 onion, chopped
1/2 cup chopped celery
1 green bell pepper, chopped
4 cloves garlic, minced
1 can (28 oz.) tomatoes, chopped
1 can (14 1/2 oz) chicken stock or equivalent homemade
salt and pepper to taste
1/2 teaspoon dried thyme
1 tablespoons Worcestershire sauce
3 boneless, skinless chicken breasts, cubed
1/4 cup minced parsley
1 bunch green onions, chopped
1 1/2 cups rice
Serves 6
Place flour on baking sheet and bake at 400°F for 20 minutes or until
flour is dark brown in color. This process works well in the toaster
oven. Check and stir flour while baking.
In a large pot coated with cooking spray, sauté onion, garlic,
celery, and green pepper until tender. Add browned flour and mix
well. Stir in tomatoes, chicken stock and seasonings. Add cubed
chicken. Heat to boiling then reduce heat and simmer uncovered for
about 15 minutes, stirring occasionally. Add parsley and green
onions, cooking another 5 minutes. Cook rice according to directions
on package. Serve etouffe over cooked rice.
Per Serving:
331 calories; 35 mg cholesterol; 2.1 g fat; 5.8 % of calories from fat
This is from the happy diabetic chef site. The idea of baking the
flour intrigued me right away and I thought hmmm I bet this will
taste great!
Kim