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Chicken étouffé with Pasta


Chicken Étouffé with Pasta

Chicken Étouffé with Pasta

Prep and Cook Time 25 minutes

Yield

Makes 6 servings

Ingredients

1/4 cup vegetable oil
1/3 cup all-purpose flour
1/2 cup finely chopped onion
4 boneless skinless chicken breasts (about 1-1/4 pounds), cut across the grain into 1/4-inch-thick strips
1 cup chicken broth
1 medium tomato, chopped
3/4 cup sliced celery
1 medium green bell pepper, chopped
2 teaspoons Creole or Cajun seasoning blend
Hot cooked pasta

Preparation

  1. Heat oil in large skillet over medium heat until hot. Add flour; cook and stir 10 minutes or until dark brown. Add onion; cook and stir 2 minutes.
  2. Stir in chicken, broth, tomato, celery, bell pepper and seasoning blend. Cook 8 minutes or until chicken is cooked through. Serve over pasta.

Cook's Notes

étouffé is a traditional dish from New Orleans. This Cajun stew usually features chicken or shellfish, bell peppers, onions and celery.

Nutritional Information

Serving Size: about 1 cup chicken mixture without pasta
Fiber 1 g
Carbohydrate 9 g
Cholesterol 55 mg
Saturated Fat 2 g
Total Fat 11 g
Calories from Fat 43 %
Calories 232
Protein 24 g
Sodium 232 mg

Dietary Exchange

Meat 3
Starch 1/2

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