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Chicken Etouffee

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Recipe

 

Yield

8 servings

Prep

10 min

Cook

30 min

Ready

40 min
Trans-fat Free

Ingredients

Amount Measure Ingredient Features
1 large onions
chopped
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1 small green bell peppers
chopped
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½ small sweet red bell peppers
chopped
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2 stalks celery
chopped
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1 clove garlic
minced
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2 tablespoons margarine
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2 tablespoons all-purpose flour
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3 cups chicken breasts
cooked, chopped
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¾ cup water
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¾ teaspoon chicken broth
powder, dry
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½ teaspoon thyme
whole, dried
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¼ teaspoon salt
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¼ teaspoon red pepper flakes
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1 dash red hot pepper sauce
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2 cups rice
cooked, parboiled, hot
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1 tablespoon parsley leaves
fresh, chopped
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Ingredients

Amount Measure Ingredient Features
1 large onions
chopped
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1 small green bell peppers
chopped
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0.5 small sweet red bell peppers
chopped
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2 stalks celery
chopped
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1 clove garlic
minced
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3E+1 ml margarine
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3E+1 ml all-purpose flour
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7.1E+2 ml chicken breasts
cooked, chopped
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177 ml water
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3.8 ml chicken broth
powder, dry
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2.5 ml thyme
whole, dried
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1.3 ml salt
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1.3 ml red pepper flakes
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1 dash red hot pepper sauce
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473 ml rice
cooked, parboiled, hot
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15 ml parsley leaves
fresh, chopped
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Directions

Coat a large skillet with Pam; place over med heat until hot.

Add onion and other vegetables, sauté until tender.

Remove from skillet, set aside.

Place margarine and flour in skillet; cook over low heat 5 minutes, stirring constantly, until mixture is color of a copper penny.

Return vegetables to skillet.

Add chicken and other ingredients except rice and parsley.

Simmer 2 minutes or until thoroughly heated. Serve over hot, cooked rice.

Sprinkle with parsley.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 160g (5.6 oz)
Amount per Serving
Calories 29815% from fat
 % Daily Value *
Total Fat 5g 8%
Saturated Fat 1g 5%
Trans Fat 0g
Cholesterol 45mg 15%
Sodium 158mg 7%
Total Carbohydrate 14g 14%
Dietary Fiber 1g 5%
Sugars g
Protein 40g
Vitamin A 7% Vitamin C 26%
Calcium 3% Iron 6%
* based on a 2,000 calorie diet How is this calculated?
 
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