| CATEGORY |
CUISINE |
TAG |
YIELD |
| Meats, Dairy, Grains |
Cajun |
Cajun healt, Chicken, Main dishes, Rice |
6 |
Servings |
INGREDIENTS
| 1 |
lb |
Chicken breast; no skin, no bone, R-T-C, bite-sized pieces |
| 1 |
ts |
Cajun seasoning |
| 1 |
md |
Onion; finely chopped |
| 1/2 |
md |
Bell pepper; chopped |
| 1/4 |
c |
Celery; finely chopped |
| 2 |
|
Cloves garlic; minced |
| 1 |
c |
White wine |
| 1 |
cn |
Cream of Chicken Soup; (98% fat free) |
| 1 |
cn |
Cream of Celery Soup; (98% fat free) |
| 1/2 |
c |
Chicken broth |
| 4 |
lg |
Fresh mushrooms; sliced |
| 1/2 |
c |
Green onions; finely chopped |
| 1/4 |
c |
Fresh parsley; minced |
| 1/2 |
ts |
Tabasco sauce |
| 1 |
tb |
White wine Worcestershire sauce |
| 1 |
c |
Long-grain white rice; uncooked |
| 1 |
tb |
Wild rice; uncooked |
INSTRUCTIONS
Preheat the oven to 350 degrees. Season the chicken with the Cajun
seasoning. Heat a large nonstick skillet over medium heat. When it is hot,
add the seasoned chicken. Shake the pan to be sure that all sides of the
chicken are browned. Add the onions, bell pepper, celery, and garlic, then
cook over heat for 3 minutes, stirring often. Add the wine and bring to a
boil, then reduce the heat to low.
Add all the remaining ingredients to the skillet, and stir until well
mixed. Cook over low heat for 3 minutes, then pour into a 2 quart covered
casserole and bake for 30 minutes. Remove the cover and stir well, then
cover and bake for 30 more minutes, or until the rice is cooked. Serve hot.
Serving Ideas : Serve with mixed green salad and Knorr Leek Soup.
NOTES : You can make ahead and refrigerate or freeze. Calories: 320.7 Fat:
5.1g (15% from fat) Protein: 22.9g Carbohydrates: 39.6g Cholesterol: 53 mg
Sodium: 944mg Dietary Fiber: 1.8
Recipe by: Jude Theriot, Cajun Healthy Cookbook
Posted to EAT-LF Digest by MrsTPK <MrsTPK@aol.com> on May 12, 1998
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