Recipes Chicken Etouffe (Entree)

Number of Servings
    • 1/2 cup flour
    • 1 tablespoon light butter
    • 1 onion, chopped
    • 1/2 cup chopped celery
    • 1 green bell pepper, chopped
    • 4 cloves garlic, minced
    • 1 can (28 oz.) tomatoes, diced
    • 1 can (14-1/2 oz) chicken stock
    • salt and pepper to taste
    • 1/2 teaspoon dried thyme
    • 1 tablespoons Worcestershire sauce
    • 1 pound boneless, skinless chicken breast cubed
    • 1/4 cup minced parsley
    • 1 bunch green onions, chopped
    • 2 cups cooked rice

Place flour on baking sheet and bake at 400 F for 20 minutes or until flour is dark brown in color. Check and stir flour occasionally while baking. In a large pot coated with cooking spray, melt butter and saute 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. Best when made one day in advance. Serve warmed Etouffe over 1/3 cup cooked rice.

Nutrition Information

224 Calories; 2g Fat (9.4% calories from fat); 18g Protein; 31g Carbohydrate; 2g Dietary Fiber; 38mg Cholesterol; 694mg Sodium