Shrimp and Chicken Etouffee

  • Yield: 6 servings

Ingredients

1/2cup all-purpose flour
1 1/2pounds skinless, boneless chicken breasts, cut into 1 1/2-inch chunks
1 onion, chopped
1 green bell pepper, seeded and chopped
1/2cup chopped celery
1teaspoon minced garlic
1 (6-ounce) can no-salt-added tomato paste
1 (16-ounce) can fat-free chicken broth
1 bay leaf
1teaspoon dried thyme
1/4teaspoon pepper
1pound medium shrimp, peeled
1/4cup chopped parsley
1/2cup chopped green onions
4cups cooked rice

Instructions

  1. Preheat oven to 400F.
  2. Spread flour on a baking sheet and bake, stirring occasionally, 25 minutes, or until golden brown.  Set aside.
  3. In a large pot coated with nonstick cooking spray, brown chicken over medium heat, about 7 minutes.  Add onion, bell pepper, celery and garlic, sauteing until tender, about 7 minutes.  Stir in browned flour, tomato paste, chicken broth, bay leaf, thyme, pepper and shrimp and cook 6 minutes.  Stir in parsley and green onions and cook 3 minutes more.  Serve over rice.

Nutritional Info *per serving

  • Calories 412
  • Fat 4.3g
  • Saturated Fat 1.1g
  • Cholesterol 177mg
  • Sodium 403mg
  • Carbohydrate 47.4g
  • Protein 43.2g
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