Light Cajun Chicken Etouffee Recipe

Ingredients

• Cayenne pepper

  Spices, red or cayenne

  ¼ tsp or 0.5g

• Paprika

  Spices

  1 tsp or 2g

• Thyme

  Spices, dried

  1 tsp, ground or 1g

• Oregano

  Spices, dried

  ¼ tsp, ground or 0.5g

• Sage

  Spices, ground

  ½ tsp or 0.3g

• Pepper

  Spices, black

  ½ tsp or 1g

• Salt

  Table

  1 dash or 0.4g

• Olive oil

  Salad or cooking

  1 tbsp or 14g

• Chicken breast

  Broilers or fryers, meat only, raw

  1 ¼ lb or 567g

• Arrowroot

  Raw

  15g

• Pepper

  Spices, black

  1 dash or 0.1g

• Olive oil

  Salad or cooking

  2 tbsp or 27g

• Garlic

  Raw

  3 cloves, minced or 9g

• Onions

  Raw

  ½ cup, sliced or 58g

• Red bell pepper

  Sweet, raw

  ½ cup, chopped or 75g

• Celery

  Raw

  ½ cup chopped or 51g

• Tomato paste

  Canned, without salt added

  3 tbsp or 48g

• Chicken stock

  Soup, home-prepared

  ⅔ cup or 160g

• Bay leaf

  Spices

  7g

• Onions

  Young green, tops only

  1 stalk or 12g

• Brown rice

  Long-grain, raw

  1 cup or 185g

• Pepper

  Spices, black

  1 dash or 0.1g

• Scallions

  Spring onions or scallions (includes tops and bulb), raw

  1 medium or 15g

Directions

1. Mix together ingredients for the cajun seasoning.
2. Mix together ingredients for the cajun seasoning.
3. Set a nonstick skillet on medium-high heat. Once hot, spray it with olive oil then add the chicken breast pieces. Sear on the outside for about 3 minutes, or until you get a light sear on the chicken. Remove the chicken from the skillet and no worries if there are still pieces that are undercooked.
4. Reduce the heat to medium, then add olive oil, garlic, onion, bell pepper and celery. Cook for 3 minutes, until onions begin to turn brown and translucent. Add the cajun seasoning and “bloom” the spices with oil and onion mix. Then add chicken stock, tomato paste and seared chicken breasts. Stir everything together and bring to a light simmer. Add in the bay leaves, then cover and cook on low heat for 15 to 20 minutes.
5. While the etouffee is finishing, mix together cooked steamed cauliflower rice with cooked brown rice, then add a pinch of black pepper and green onion for added flavor.
6. Remove the skillet from the heat, stir and season to taste with sea salt & pepper. Allow it to slightly cool to thicken and enjoy.
7. (source: https://fitmencook.com/chicken-etouffee/)