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Add a photoПорций: 5
Ингредиенты
- 1 Tbsp. canola oil
- 1 c. yellow onion finely minced
- 1 c. celery finely minced
- 2 lrg garlic cloves finely chopped
- 1 lrg green bell pepper finely minced
- 4 x skinless boneless chicken breast halves cut in quarters
- 4 ounce andouille sausage minced
- 1 c. fat-free chicken broth * see note
- 1 can tomatoes in puree, 14 ounce.
- 1 tsp Tabasco sauce or possibly more to taste
- 1/8 tsp cayenne
- 1/4 c. parsley flat leaf, minced
- 1 tsp dry thyme
- 1/2 tsp freshly grnd black pepper
- 2 tsp gumbo seasoning or possibly file pwdr
- 1 Tbsp. tomato paste
Инструкции
- 1. In a large nonstick skillet lightly coated with cooking spray, heat oil. Add in the onion, celery, garlic, and bell pepper and cook, stirring, till the onion is translucent/soft, about 5 min.
- 2. To the skillet, add in the chicken pcs and cook over medium heat till lightly browned , about 6 min. Add in the sausage and cook for 3 min more.
- 3. To the skillet, add in the chicken stock, tomatoes in puree, Tabasco sauce, cayenne, parsley, thyme, black pepper, gumbo seasoning, and tomato paste. Stir well. Bring the sauce to a boil, reduce the heat to a simmer, and cook till the chicken is done, about 6 to 8 min. Adjust the seasoning with salt and Tabasco. Serve over warm rice.
- NOTES : This was good for tonight's dinner. No shrimp or possibly okra, but close sufficient!
- * original recipe called for "defatted chicken stock," but I used fat-free canned broth
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 228g | |
| Recipe makes 5 servings | |
| Calories 178 | |
| Calories from Fat 95 | 53% |
| Total Fat 10.64g | 13% |
| Saturated Fat 2.96g | 12% |
| Trans Fat 0.02g | |
| Cholesterol 39mg | 13% |
| Sodium 369mg | 15% |
| Potassium 452mg | 13% |
| Total Carbs 7.43g | 2% |
| Dietary Fiber 2.2g | 7% |
| Sugars 3.53g | 2% |
| Protein 13.48g | 22% |
