Chicken Etouffeechicken, low-cal 1 single lg onion, chopped 1 single sm green pepper, chopped 1/2 single sm sweet red pepper, chopped 2 single stalks celery, chopped 1 single clove garlic, minced 2 tablespoon margarine 2 tablespoon flour 3 cup chopped,cookd chicken breast 3/4 cup water 3/4 teaspoon dry chicken bouillon powder 1/2 teaspoon dried whole thyme 1/4 teaspoon salt 1/4 teaspoon red pepper 1 dash hot sauce 2 cup hot cooked parboiled rice 1 tablespoon chopped fresh parsley Coat a large skillet with Pam; place over med heat until hot. Add onion and other vegetables, saute 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 till thoroughly heated. Serve over hot,cooked rice. Sprinkle with parsley. PER SERVING: 182 calories, 18 g protein, 5 g fat, 15 g carbohydrates, 45 g cholesterol, 1.5 mg iron, 352 mg sodium, 32 mg calcium. |
