Chicken Étouffée

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Prep Time: 15 minutes
Cook Time: 30 minutes
Servings: 4 servings
Calories: 414kcal

Ingredients

  • 1/2 cup Jasmine rice
  • 3/4 lb Chicken breast boneless skinless cut into bite-sized pieces
  • 1 Tbsp Cajun seasoning
  • 4 Tbsp Extra-virgin olive oil
  • 1/2 cup Green bell pepper diced small
  • 1/2 cup Celery diced or sliced on a bias
  • 1/4 cup Onion diced small
  • 4 clove Garlic sliced thin
  • 1 tsp Dried thyme
  • 1 cup Grape tomatoes halved
  • 2 tsp All-purpose flour
  • 2 cups Chicken broth
  • 1/2 tsp Lemon zest
  • 2 Scallions chopped
  • 4 Dinner rolls

Instructions

  • Season the rice with salt and pepper in a saucepan or pot. Cook the rice with the recommended water according to the instructions on the package. Once done, remove from heat and set aside. (Drain any excess water if needed).
  • Toss the chicken with cajun, salt, and pepper.
  • Heat a nonstick pan over medium heat. Once hot, add half of the oil and all the chicken, brown on all sides for 3 - 5 minutes, stirring occasionally. Then remove to a bowl.
  • Add the remaining oil, bell peppers, celery, onion, garlic, and thyme to the pan. Sauté until the vegetables start to turn translucent, stirring occasionally. Then add in the tomatoes and saute until they start to soften. Stir in the flour and cook while stirring for 3 - 5 minutes until the flour starts to turn golden brown.
  • Add the chicken broth, lemon zest, and chicken. Stir to combine. Simmer, stirring occasionally, until the broth becomes nice and thick and reduces concentrating the flavor. Season with salt to taste as needed. Adjust the lemon zest if needed, should just be complementary, don't overpower with lemon.
  • Mix with rice and garnish with scallions. Serve right away with bread.

Nutrition

Calories: 414kcal | Carbohydrates: 38g | Protein: 24g | Fat: 19g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 12g | Trans Fat: 1g | Cholesterol: 54mg | Sodium: 662mg | Potassium: 852mg | Fiber: 4g | Sugar: 5g | Vitamin A: 1927IU | Vitamin C: 42mg | Calcium: 94mg | Iron: 3mg

Chicken Étouffée

No ratings yet
Prep Time 15 minutes
Cook Time 30 minutes
Servings 4 servings
Calories 414 kcal

Ingredients
 
 

  • 1/2 cup Jasmine rice
  • 3/4 lb Chicken breast boneless skinless cut into bite-sized pieces
  • 1 Tbsp Cajun seasoning
  • 4 Tbsp Extra-virgin olive oil
  • 1/2 cup Green bell pepper diced small
  • 1/2 cup Celery diced or sliced on a bias
  • 1/4 cup Onion diced small
  • 4 clove Garlic sliced thin
  • 1 tsp Dried thyme
  • 1 cup Grape tomatoes halved
  • 2 tsp All-purpose flour
  • 2 cups Chicken broth
  • 1/2 tsp Lemon zest
  • 2 Scallions chopped
  • 4 Dinner rolls

Instructions
 

  • Season the rice with salt and pepper in a saucepan or pot. Cook the rice with the recommended water according to the instructions on the package. Once done, remove from heat and set aside. (Drain any excess water if needed).
  • Toss the chicken with cajun, salt, and pepper.
  • Heat a nonstick pan over medium heat. Once hot, add half of the oil and all the chicken, brown on all sides for 3 - 5 minutes, stirring occasionally. Then remove to a bowl.
  • Add the remaining oil, bell peppers, celery, onion, garlic, and thyme to the pan. Sauté until the vegetables start to turn translucent, stirring occasionally. Then add in the tomatoes and saute until they start to soften. Stir in the flour and cook while stirring for 3 - 5 minutes until the flour starts to turn golden brown.
  • Add the chicken broth, lemon zest, and chicken. Stir to combine. Simmer, stirring occasionally, until the broth becomes nice and thick and reduces concentrating the flavor. Season with salt to taste as needed. Adjust the lemon zest if needed, should just be complementary, don't overpower with lemon.
  • Mix with rice and garnish with scallions. Serve right away with bread.

Nutrition

Calories: 414kcalCarbohydrates: 38gProtein: 24gFat: 19gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 12gTrans Fat: 1gCholesterol: 54mgSodium: 662mgPotassium: 852mgFiber: 4gSugar: 5gVitamin A: 1927IUVitamin C: 42mgCalcium: 94mgIron: 3mg
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