This recipe is safe for Coumadin (warfarin) users.
This recipe is safe for those who are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten. Use garbanzo flour in this dish.
"There was French kissing, and then there was Cajun French kissing. Spicier, harder, wilder." -Kresley Cole, Endless Knight
This Chicken Etouffee is full of great New Orleans flavor. You can easily purchase no salt added Cajun or Creole seasonings. Look carefully at the package as some use potassium products to mimic the salty taste but often simply add a metallic flavor. The smoked paprika brings the great smoky flavor that is key to this recipe.
You can make a roux with a lot of fat and browning the flour. However, the flavor of a brown roux is not in the fat but in the cooked flour. Cooking the flour dry gives you more control in the color of the roux but also makes for a much better flavor than cooking in fat. It does take careful supervision of the toasting with adjusting the heat to not let the flour burn. The result is fantastic with a toasted, nutty flavor that makes a great etouffee along with the great Cajun spices.
Servings: 4 | Serving Size: 4 ounces chicken with veggies
Cooking time: 90 minutes
6 Tbsp. all purpose or garbanzo flour
2 tsp. olive oil
4 cloves garlic (minced)
1 large onion (diced)
2 large ribs celery (diced)
1 small green bell peppers (diced)
1 small red bell peppers (diced)
2 cups no salt added vegetable stock
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
1/8 tsp. cayenne pepper
2 bay leaves
3 tsp Cajun spice
2 tsp. smoked paprika
1 – 15 ounce can no salt added diced tomatoes
2 Tbsp. dry sherry, or dry white wine
1 lb. boneless, skinless chicken thighs (cut into 1/2 inch cubes)
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 the flour to a plate and allow to cool.
Wipe out the pan with a paper towel (be careful, the pan is hot!). Place the olive oil in the pan over medium heat and add the minced garlic.
Cook, stirring frequently, until the garlic softens.
Add the onions, celery, green and red peppers and cook until the peppers are slightly soft.
Sprinkle about 1/3 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 vegetable stock slowly, stirring continuously. The sauce will begin to thicken.
Stir in the salt, pepper, cayenne pepper, bay leaf, Cajun spice, smoked paprika, tomatoes, and sherry. (The sauce can be made to this point and kept warm or placed in the refrigerator to keep overnight.)
When ready to serve, heat the sauce and add the chicken strips. Cook for about 10 - 12 minutes.
Serve over Brown Rice and top with the chopped green onions.
Serving size: 4 ounces chicken with veggies
|Calories 273||Calories from Fat 63|
|% Daily Value|
|Total Fat 7g||9%|
|Saturated Fat 2g||7%|
|Monounsaturated Fat 3g|
|Trans Fat 0g|
|Total Carbohydrates 23g||8%|
|Dietary Fiber 5g||17%|
|Vitamin K 31mcg|