| CATEGORY |
CUISINE |
TAG |
YIELD |
| Meats |
Cajun |
Low-fat, Quick’n’eas, Soup, Stew |
4 |
Servings |
INGREDIENTS
| 12 |
oz |
Skinless boneless chicken breasts |
| 2 |
ts |
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 |
ts |
Dried thyme |
| 1/4 |
ts |
Dried sage |
| 1/4 |
ts |
Dry mustard |
| 3 |
dr |
Hot pepper sauce; such as tobasco sauce |
| 1/8 |
ts |
Freshly ground black pepper |
| 1 |
ts |
Sugar; optional |
| 1/4 |
ts |
Salt; optional |
| 3 |
c |
Hot cooked rice |
| 2 |
tb |
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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