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Chicken etouffee


Chicken Etouffée

Chicken Etouffée

Browning flour in a skillet is the secret behind creating a healthy version of this classic Cajun dish. Eliminating the usual roux–a blend of butter and flour–from the recipe removes much of the fat while still allowing the distinctive flavors of the dish to come through.

Yield

Makes 4 servings

Ingredients

Dry Roux
4 chicken breasts
3/4 teaspoon salt
1/2 teaspoon ground red pepper
1/4 teaspoon black pepper
1 tablespoon vegetable oil
3 cups chopped yellow onions
1/2 cup chopped green bell pepper
1 cup water, divided
3 large cloves garlic, minced
3 cups reduced-sodium chicken broth
1/4 cup chopped green onions

Preparation

  1. Prepare Dry Roux.
  2. Remove skin and fat from chicken. Combine salt, red pepper and black pepper in cup; sprinkle 1 teaspoon mixture over chicken. Heat oil in large heavy skillet over medium heat. Add chicken; cover and cook about 20 minutes or until browned on all sides, draining any liquid in pan halfway through cooking time.
  3. Remove chicken from skillet. Add yellow onions and bell pepper; cover and cook 5 to 6 minutes or until onions begin to brown, stirring occasionally. Add 1/3 cup water and increase heat to medium-high. Cook about 10 minutes or until mixture begins to stick and brown again, stirring frequently and watching carefully to prevent burning. Add 1/3 cup water; cook and stir until mixture begins to stick and brown again. Add remaining 1/3 cup water and garlic; cook until mixture begins to stick and brown again, stirring frequently.
  4. Stir in chicken broth; bring to a boil over medium-high heat. Quickly whisk in Dry Roux until smooth; cook 5 minutes. Add chicken and remaining 1/2 teaspoon salt mixture to skillet; bring to a boil.
  5. Reduce heat to medium-low; simmer about 15 minutes or until mixture is thickened and chicken is no longer pink in center. Sprinkle with green onions. Serve over rice. Garnish with green bell pepper and carrot, if desired.

Cook's Tips

Purchase poultry with a U.S.D.A. Grade A rating. Make sure the package is secure and unbroken and the sell-by date has not passed. Poultry meat should not look gray or pasty and should not have any noticeable odor. Packaged poultry should not have any accumulated liquid on the tray or in the bag. Refrigerate fresh poultry and use within one or two days of purchase, or freeze it immediately, tightly wrapped in plastic wrap.

Dry Roux

Heat medium skillet over medium heat about 3 minutes. Add 1/3 cup flour to skillet; cook 10 to 15 minutes or until flour turns the color of peanut butter or pale cinnamon, stirring frequently to prevent burning. Sift flour into small bowl; set aside.

Nutritional Information

Sodium 497 mg
Protein 31 g
Fiber 3 g
Carbohydrate 22 g
Cholesterol 73 mg
Saturated Fat 1 g
Total Fat 7 g
Calories from Fat 24 %
Calories 279

Dietary Exchange

Fat 1/2
Meat 3
Vegetable 2

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