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Chicken Etoufee















Trans-fat Free


¾ cup onions
¾ cup sweet red bell peppers
cut up
¾ cup celery
cut up
1 large garlic cloves
3 tablespoons roux
3 cups chicken broth
2 each chicken breasts


Pre cook the chicken breasts in microwave for about 10 minutes on high.

Set aside to cool.

When cool, pull into strips about the size of a small finger.

Singe the rough cut onions in cast iron skillet over medium high heat.

When lightly browned.

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 to 15 minutes.

The sauce should be about as thick as a thin gravy.

Serve over rice.


* not incl. in nutrient facts

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Nutrition Facts

Serving Size 544g (19.2 oz)
Amount per Serving
Calories 30122% of calories from fat
 % Daily Value *
Total Fat 8g 12%
Saturated Fat 2g 10%
Trans Fat 0g
Cholesterol 84mg 28%
Sodium 611mg 25%
Total Carbohydrate 6g 6%
Dietary Fiber 2g 7%
Sugars g
Protein 73g
Vitamin A 4% Vitamin C 11%
Calcium 5% Iron 10%
* based on a 2,000 calorie diet How is this calculated?


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