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Ингредиенты
- 1/3 c. extra virgin olive oil
- 1 large onion, minced
- 1/2 c. minced green bell pepper (or possibly mild warm pepper)
- 3 tsp chopped garlic
- 8 ozs clam juice (or possibly dry wine)
- 1 3/4 tsp cajun spice mix or possibly blackened seasoning
- 3 whole chicken breasts, bones and cubed
- 1 1/2 c. uncooked rice
- 1/3 c. flour
- 1/2 c. celery, minced
- 1 16 ounce. can tomatoes, minced
- salt and pepper to taste
Инструкции
- To cook the chicken stir in tomatoes, clam juice, 1 tsp cajun spice, salt and chicken. Bring to a boil and reduce heat immediately; simmer uncovered, stirring occasionally, for 10-15 mins.
- In a heavy skillet heat the oil over medium heat. Stir in flour and cook, stirring constantly till sauce is darkened, about 10 mins.
- Stir in celery, pepper, onions and garlic. Simmer 5 minsutes.
- Stir in tomatoes, clam juice, cajun spice and chicken. Bring to a boil; reduce heat and simmer uncovered, stirring occasionally, for 10-15 min. Add in salt and pepper to taste.
- Remove from heat and let stand 3 mins.
- While the chicken is cooking, cook the rice according to the package directions, adding 3/4 tsp to the water. Serve the Etouffee over the rice.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 147g | |
| Recipe makes 10 servings | |
| Calories 274 | |
| Calories from Fat 101 | 37% |
| Total Fat 11.39g | 14% |
| Saturated Fat 2.18g | 9% |
| Trans Fat 0.05g | |
| Cholesterol 27mg | 9% |
| Sodium 142mg | 6% |
| Potassium 229mg | 7% |
| Total Carbs 30.53g | 8% |
| Dietary Fiber 1.2g | 4% |
| Sugars 2.06g | 1% |
| Protein 11.68g | 19% |
