Chicken Etouffee Recipe

Looking for an easy Chicken Etouffee recipe? Learn how to make Chicken Etouffee using healthy ingredients.


Submitted by rshaneh

Makes 6 servings



From A Trim & Terrific Louisiana Kitchen: An Easy and Lighter Approach to Southern Cuisine" by Holly Berkowitz Clegg (1993) BTW, her nutritional measurements and Calorie Count's analysis don't match (her calorie and cholesterol counts, analyzed by a PhD at Pennington Biomedical Research Center, Baton Rouge, LA, are lower)

Recipe Ingredients for Chicken Etouffee

1/2 cup flour
1 onion, chopped
1/2 cup celery
1 green bell pepper, chopped
4 cloves garlic, minced
28 oz diced tomatoes
14 1/2 oz chicken broth
1 salt and pepper to taste
1/2 teaspoon thyme
1 tablespoon Worcestershire sauce
3 boneless, skinless chicken breast, cubed
1/4 cup minced parsley
2 cups green onions, chopped
1 1/2 cups rice

Recipe Directions for Chicken Etouffee

Place flour on baking sheet and bake at 400 degrees for 20 minutes or until dark brown. Check and stir flour while baking. In large pot coated with no-stick cooking spray, saute onion, celery, green pepper and garlic until tender. Add browned flour and mix well. Sitr in tomatoes, chicken broth and seasonings. Add cubed chicken. Heat to boiling, reduce heat and simmer uncovered for about 15 minutes, stirring occasionally. Add parsley and green onions, cooking another 5 minutes. Cook rice according to directions on package. Serve etouffee over cooked rice.
Categories

Chicken, Main Dish

Nutrition Facts
Serving Size 432.1g
Amount Per Serving
Calories
416
Calories from Fat
39
% Daily Value*
Total Fat
4.3g
7%
Saturated Fat
1.2g
6%
Trans Fat
0.0g
Cholesterol
73mg
24%
Sodium
340mg
14%
Potassium
866mg
25%
Total Carbohydrates
57.4g
19%
Dietary Fiber
4.4g
18%
Sugars
6.9g
Protein
34.9g
Vitamin A 47% Vitamin C 90%
Calcium 9% Iron 27%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • High in niacin
  • High in selenium
  • High in vitamin A
  • High in vitamin B6
  • Very high in vitamin C
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