Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

This recipe is safe for those who are lactose intolerant.

This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is NOT safe for those who are sensitive to gluten.


"There was French kissing, and then there was Cajun French kissing. Spicier, harder, wilder." -Kresley Cole, Endless Knight

The refrigerator light goes on...

The flavor of a brown roux is not in the fat but in the cooked flour!


Chicken Etouffee

Servings:  4 | Serving Size: 4 ounces chicken with veggies

Cooking time: 90 minutes

This recipe can be halved or multiplied, and leftovers are good for 48 hours or so.

Serve with Jasmine Rice or Brown Rice.

6 Tbsp. all purpose flour
2 tsp. unsalted butter
2 tsp. olive oil
4 cloves garlic (minced)
2 cups yellow onions (diced)
1 cup celery (diced)
1/2 cup green bell peppers (diced)
1/2 cup red bell peppers (diced)
2 cup water
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
1/16 tsp Cayenne pepper
2 bay leaves
2 tsp. no salt added Cajun spice blend
1 cup tomatoes (peeled, seeded, chopped)
2 Tbsp. dry sherry or dry white wine
2 Tbsp. fresh parsley (chopped)
2 tsp. fresh thyme (chopped)
1 lb. boneless skinless chicken breasts (sliced into 1/2 inch strips)
3 Tbsp. green onions (chopped)

Place the flour in a large non-stick skillet and heat over medium-high heat.  Watch the pan carefully, stirring and shaking the flour.  It will take about 10 to 15 minutes and the flour will turn an almond brown.  Do not let the flour cook too fast or burn.  Remove to a plate and cool.  

While the flour is cooling, place the butter and olive oil in the pan over medium heat and add the minced garlic.  Cook, stirring frequently, until the garlic softens.  Add the onions, celery, and green and red peppers, and cook until the peppers are slightly soft.

Sprinkle about 1/4 of the cooked flour over the top of the cooked vegetables.  Stir to blend the flour and repeat with the flour in three more batches until it is fully incorporated and there are no clumps of flour. 

Add the water slowly, stirring continuously.  The sauce will begin to thicken.  Stir in the salt, pepper, cayenne pepper, bay leaves, and Cajun spice. 

Cook slowly, adding water a tablespoon at a time if the sauce is too thick.  Add the tomatoes, sherry, parsley, and thyme. 

The sauce can be made to this point and kept warm until later, or allowed to cool, then refrigerated overnight. 

When ready to serve, heat the sauce and add the chicken strips.  Cook for about 10 - 12 minutes. 

Serve over the selected rice and top with the chopped green onions. 

Nutrition Facts

Serving size: 4 ounces chicken with veggies

Servings: 4

Amount Per Serving

Calories 260 Calories from Fat 53
% Daily Value
Total Fat 3g 9%
    Saturated Fat 2g 10%
    Monounsaturated Fat 3g
    Trans Fat 0g
Cholesterol 70mg 23%
Sodium 683mg 28%
Total Carbohydrates 20g 7%
    Dietary Fiber 3g 13%
    Sugars 5g
Protein 29g
Vitamin A 35% Vitamin C 92%
Calcium 6% Iron 13%
Vitamin K 57mcg Potassium 663mg
Magnesium 55mg