astray recipes: Chicken etouffee

Categories: Low-cal/fat; Poultry; Chicken
Yield: 8 servings

Measure	Ingredient
1 x	Lg Onion, chopped
1 x	Sm Green Pepper, chopped
½ x	Sm Sweet Red Pepper, chopped
2 xes	Stalks Celery, chopped
1 x	Clove garlic, minced
2 tablespoons	Margarine
2 tablespoons	Flour
3 cups	Chopped,cookd Chicken Breast
¾ cup	Water
¾ teaspoon	Dry Chicken bouillon powder
½ teaspoon	Dried whole Thyme
¼ teaspoon	Salt
¼ teaspoon	Red pepper
1 dash	Hot sauce
2 cups	Hot cooked parboiled Rice
1 tablespoon	Chopped fresh Parsley

Coat a large skillet with Pam; place over med heat until hot. Add onion and other vegetables, saute until tender. Remove from skillet, set aside. Place margarine and flour in skillet; cook over low heat 5 minutes, stirring constantly, until mixture is color of a copper penny. Return vegetables to skillet. Add chicken and other ingredients except rice and parsley. Simmer 2 minutes or till thoroughly heated. Serve over hot,cooked rice. Sprinkle with parsley.

PER SERVING: 182 calories, 18 g protein, 5 g fat, 15 g carbohydrates, 45 g cholesterol, 1½ mg iron, 352 mg sodium, 32 mg calcium.

chicken etouffee