Dinner

CHICKEN: Brenda's Chicken Etouffee is for Dinner.

CHICKEN: Brenda's Chicken Etouffee takes 30 minutes to prepare.

CHICKEN: Brenda's Chicken Etouffee takes 60 minutes to cook.

CHICKEN: Brenda's Chicken Etouffee makes 2 servings.

The ingredients for CHICKEN: Brenda's Chicken Etouffee are:

2 4 1/2-oz lean, skinless, boneless chicken breasts (Purdue Perfect Portions works great)
1 tsp. extra virgin olive oil
1 T whole wheat flour
1 medium onion, chopped
2 stalks celery, chopped
1/2 cup bell pepper, chopped
2 cloves garlic, minced
1 1/2 T tomato paste
1/2 cup red wine
1 bay leaf
1 tsp dried basil
1 tsp dried thyme
1/3 tsp Crystal hot sauce
3/4 cup fat free, low sodium chicken stock
1/8 tsp black pepper
1/8 tsp salt
3 medium scallions, chopped [optional]
2 T fresh parsley, chopped or 2 tsp. dried parsley
1 14 1/2-oz. can diced tomatoes, low sodium (plus juice)

Here is how you make CHICKEN: Brenda's Chicken Etouffee:

Brown chicken breasts in oil; remove temporarily. Add onions, peppers, celery & garlic to oil & saut? until softened. Add flour cook to a peanut-butter-colored roux. This will probably take about 5-6 minutes over medium heat. Be careful not to burn; stir often. Stir in tomato paste, followed by the stock & wine. Stir constantly until mixture thickens. Add the remaining ingredients, except the chicken & parsley. Simmer covered for about 45 minutes. Add browned chicken & parsley; simmer for 20 minutes uncovered. Serve over brown rice.This can also be made with 1 lb. shrimp, peeled (uncooked is best), about 35-40 per lb. OR 2 small cans of tuna, drained & flaked instead of the chicken. (Numbers may be slightly lower...except sodium because it's seafood.)Serving Size:?Makes 2 large servings

The nutritional information for CHICKEN: Brenda's Chicken Etouffee is:

• Servings Per Recipe: 2
• Amount Per Serving
• Calories: 487.1

• Total Fat: 5.1 g
• Cholesterol: 80.0 mg
• Sodium: 749.9 mg
• Total Carbs: 57.9 g
• Dietary Fiber: 11.4 g
• Protein: 43.6 g