Ingredients:
3/4 cup onion, half fine cut and half rough, cut.
3/4 cup bell pepper, fine cut.
3/4 cup celery, fine cut.
3 little green onions, fine chop.
1 large clove garlic, fine chop.
2 tsp cajun chicken spice mixture.
3 pats butter.
3 tbsp dry roux.
3 cup chicken broth.
2 chicken breasts.
Instructions:
Pre cook the chicken breasts in micro wave for about 10 minutes on
high. Set aside to cool. When cool, pull into strips about the size
of a small finger. (You could use an equal amount of leftover roast
chicken.)
Singe the rough cut onions in cast iron skillet over medium high
heat. When lightly browned (3-5 minutes). Add the rest of the
vegetables, the garlic and the spices. Add butter and sizzle over
medium heat until the vegetables are limp, about 5 minutes. Stir in
the dry roux. Then stir in the chicken broth and simmer uncovered
over low heat for 15 min. Add the chicken and continue to simmer for
another 10-15 minutes. The sauce should be about as thick as a thin
gravy.
Serve over rice.
Makes two generous servings.
SHRIMP ETOUFEE Follow same recipe except: use one small package
shrimp (5-6 oz.) decrease vegetable amounts to 1/2 cup each. decrease
spice amount to 1 teaspoon cajun chicken mix. decrease roux to 2
tablespoon decrease butter to 2 pats decrease broth to
1 cup do not precook shrimp.
At the end, add uncooked shrimp and simmer for only 2-3 minutes. Top
with dash of Cajun Sunshine if needed.
== Courtesy of Dale & Gail Shipp, Columbia Md. == Converted by MMCONV
vers. 1.50
Servings: 2
Chicken is ideal
for weight loss
and dieting
Healthy eating is far better than strict dieting, and weight loss achieved by a change of lifestyle lasts far longer than 'faddy' diets that are difficult to adopt for long periods.
Cooking more low fat chicken can enable you to lose weight gradually as part of a a controlled and healthy diet.
"Stupidity is the devil. Look in the eye of a chicken and you'll know. It's the most horrifying, cannibalistic, and nightmarish creature in this world." - Werner Herzog
Chicken Etoufee Recipe provided by Recipes To-Go
More information on low carb and low fat diets:Open Directory: Yahoo: |
