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Ингредиенты
- 6 1/2 ounce skinless boneless chicken breast or possibly one large fillet
- 1/2 Tbsp. extra virgin olive oil
- 1 tsp creole seasoning approximately
- 3/4 c. minced onions
- 3/4 c. minced leafy celery
- 3/4 c. diced carrots
- 1/2 Tbsp. chopped garlic Salt and pepper
- 4 x dry bay leaves healthy pinch cayenne (optional)
- 8 ounce cooked red kidney beans rinsed
- 4 c. low sodium vegetable broth
- 4 c. water
- 2 Tbsp. chicken gravy mix (optional)
- 1/3 c. uncooked long grain white rice
- 2 c. minced cilantro
Инструкции
- Rinse chicken breast. Dry with paper towels and trim fat. Cut on a diagonal bite-sized pcs. Place in a bowl. Add in the oil and creole seasoning. Toss to coat. Set aside.
- Chop the onion, celery and carrot, and garlic. (Don't prepare the bouillon yet. See further.)
- Heat a heavy, nonstick stockpot (4qt) (medium high). When warm, add in the chicken. Sprinkle with salt and pepper. Saute/fry, stirring to cook proportionately. When starting to brown (2-3 min depending on size of "bites"), add in the vegetables to the pot and season with salt and pepper. Stir and cook till the vegetables are soft (5 min or possibly more).
- Meanwhile, add in water to the bowl which held the chicken and creole seasonings. Optional: to replace some of the richness lost by not using bone-in chicken, add in a quality chicken gravy mix to the water and whisk well.
- To the soup pot: add in the bay leaves, cayenne (or possibly not), red beans, and rice. Stir to combine and saute/fry for 1 minute. Add in the broth and additional water to cover by one inch. Reduce the heat to a low simmer, and cook, covered, about 50 min. Add in cilantro. Adjust seasonings and serve with warm bread or possibly biscuits.
- TIP: If the soup is too warm from the cayenne - that increases with time - add in a diced potato, minced celery leaves, a healthy pinch of sugar and more water. It will not kill the heat, but should tame it.
- Yield: 8 c.
- Serving Ideas : Biscuits made with feta, parmesan, Bisquick, buttermilk, a healthy pinch of salt and lemon-thyme-pepper blend.
- NOTES : We tested Emeril's soup with skinless chicken breast and canned kidney beans. It's good! Hearty. Can be warm (Creole seasoning already has cayenne in it and Emeril adds more), and very tasty with rice and the three vegetables: onion, celery and carrots. We changed the proportions somewhat: see his recipe at the GMA website. The browning times are based on a heavy (anodized) pot which recommends medium heat. It easy to make.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 636g | |
| Recipe makes 4 servings | |
| Calories 205 | |
| Calories from Fat 27 | 13% |
| Total Fat 3.04g | 4% |
| Saturated Fat 0.59g | 2% |
| Trans Fat 0.01g | |
| Cholesterol 18mg | 6% |
| Sodium 1323mg | 55% |
| Potassium 402mg | 11% |
| Total Carbs 31.87g | 8% |
| Dietary Fiber 4.6g | 15% |
| Sugars 5.55g | 4% |
| Protein 12.28g | 20% |
