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Chicken Etouffee

Etouffee (which comes from the French verb meaning to smother) is a classic Cajun dish that’s traditionally made with crayfish. This delightful chicken version uses the same technique of cooking a food with a small amount of liquid in a covered saucepan or skillet.


Prep: 20 min.
Cooking: 55 min.



List of Ingredients




1/3 cup cooking oil
1/3 cup all-purpose flour
2 cups chopped onions (4 medium)
1 cup chopped celery (2 stalks)
1/2 cup chopped green sweet pepper
1 Tbsp. cooking oil
1/4 cup sliced green onions
1/4 cup snipped fresh parsley
Tbsp. minced garlic (6 cloves)
1 14-1/2-oz. can chicken broth
1 lb. skinless, boneless chicken, cubed
1 tsp. seasoned salt
1 bay leaf
Hot cooked rice

Recipe



To make a roux, in a large skillet, heat the 1/3 cup oil over medium heat for 5 minutes. Gradually whisk in the flour until smooth. Cook over medium-low heat about 20 minutes or until the mixture is dark reddish brown (chocolate brown), stirring frequently.

Meanwhile, in a large saucepan or Dutch oven, cook the onions, celery, and sweet pepper in the 1 tablespoon oil over medium heat for 10 minutes, stirring occasionally. Stir in the roux, green onions, parsley, and garlic. Add chicken broth all at once, stirring to combine. Stir in the chicken, seasoned salt, and bay leaf.

Bring to boiling; reduce heat. Cover and simmer about 20 minutes or until chicken is tender and no longer pink, stirring frequently. Discard bay leaf. Serve over rice. Makes 5 or 6 servings.

Per serving: 461 cal., 22 g total fat (3 g sat. fat), 63 mg chol., 744 mg sodium, 42 g carbo., 3 g fiber, and 25 g pro. Dietary exchanges: 2-1/2 starch, 1 vegetable, 2 lean meat, 3 fat.