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.
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 flavor of a brown roux is not in the fat but in the cooked flour!
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.
|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)|
|1/4 tsp.||freshly ground black pepper|
|1/16 tsp||Cayenne pepper|
|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.
Serving size: 4 ounces chicken with veggies
|Calories 260||Calories from Fat 53|
|% Daily Value|
|Total Fat 3g||9%|
|Saturated Fat 2g||10%|
|Monounsaturated Fat 3g|
|Trans Fat 0g|
|Total Carbohydrates 20g||7%|
|Dietary Fiber 3g||13%|
|Vitamin A 35%||Vitamin C 92%|
|Calcium 6%||Iron 13%|
|Vitamin K 57mcg||Potassium 663mg|