Cajun Chicken (with Soup Variation)
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats | Cajun | Low-fat | 4 | Servings |
INGREDIENTS
| 12 | oz | Skinless boneless chicken |
| breasts | ||
| 2 | t | Olive oil |
| 1 | c | Chopped onions |
| 2 | Cloves garlic, minced | |
| 1/2 | c | Low sodium chicken broth |
| defatted | ||
| 15 | oz | Tomato sauce, low salt |
| 15 | oz | Blackeyed peas, cooked |
| rinsed and drained | ||
| 1 | Bay leaf | |
| 1/4 | t | Dried thyme |
| 1/4 | t | Dried sage |
| 1/4 | t | Dry mustard |
| 3 | Hot pepper sauce, such as | |
| tobasco sauce | ||
| 1/8 | t | Freshly ground black pepper |
| 1 | t | Sugar, optional |
| 1/4 | t | Salt, optional |
| 3 | c | Hot cooked rice |
| 2 | T | Chopped fresh parsley |
INSTRUCTIONS
Review: "Stick to ribs down-home flavors" Cube the chicken. Coat a large no-stick frying pan with spray. Add the chicken and cook, stirring frequently, over medium-high heat for 5 minutes, or until the pieces begin to brown. Transfer to a bowl and set aside. ln the same pan, combine the oil, onions, garlic and 3 tablespoons of the broth. Cook, stirring frequently, for 5 minutes, or until the onions are soft. If the liquid begins to evaporate, add more broth. Add the tomato sauce, peas, bay leaf, thyme, sage, mustard, hot pepper sauce, black pepper and the remaining broth. Mix well. Stir in the reserved chicken. Bring to a boil. Cover, reduce the heat and simmer for 10 minutes; or until the chicken is cooked through. Taste the sauce. If it's acidic, add the sugar. Then add the salt (if using). Remove and discard the bay leaf. Serve over the rice. Sprinkle with the parsley. Per serving 297 calories; 4.5 g. total fat (14%); 0.9 g. saturated fat; 34 mg. cholesterol; 345 mg. sodium. CAJUN CHICKEN SOUP: For a quick soup, bring 2 cups chicken broth to a simmer over medium-high heat. Add 1 cup chopped frozen spinach and 2 cups leftover Cajun Chicken. Season with hot-pepper sauce. Stir in 1/4 cup no/low-fat sour cream before serving. For a thicker soup, puree 1 cup of the soup in a blender, then return it to the pan and blend. ISBN 0-87596-269-6 edited by Jean Rogers; listed Nov 1996 by Path c/o McRecipe Recipe By : Prevention's Healthy One-Dish Meals (1996) Posted to MC-Recipe Digest V1 #280 Date: Tue, 5 Nov 1996 14:54:42 -0800 (PST) From: PatH <phannema@wizard.ucr.edu>
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Nutrition (calculated from recipe ingredients)
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Calories: 469
Calories From Fat: 60
Total Fat: 6.7g
Cholesterol: 73.1mg
Sodium: 507.6mg
Potassium: 831.1mg
Carbohydrates: 70.2g
Fiber: 1.8g
Sugar: 12.6g
Protein: 35.5g