Cajun Chicken (With Soup Variation)

Cajun Chicken (With Soup Variation)
  Cajun    Chicken    Low Fat    Soups    Stews  
Last updated 10/4/2011 8:11:25 PM. Recipe ID 39512. Report a problem with this recipe.

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      Title: Cajun chicken (with soup variation)
 Categories: Low-fat, Quick'n'eas, Soup, Stew
      Yield: 4 Servings
     12 oz Skinless boneless chicken
      2 ts Olive oil
      1 c  Chopped onions
      2    Cloves garlic; minced
    1/2 c  Low sodium chicken broth;
     15 oz Tomato sauce; low salt
     15 oz Blackeyed peas, cooked;
           -rinsed and drained
      1    Bay leaf
    1/4 ts Dried thyme
    1/4 ts Dried sage
    1/4 ts Dry mustard
      3 dr Hot pepper sauce; such as
           -tobasco sauce
    1/8 ts Freshly ground black pepper
      1 ts Sugar; optional
    1/4 ts Salt; optional
      3 c  Hot cooked rice
      2 tb Chopped fresh parsley
  Review:  "Stick to ribs down-home flavors"
  Cube the chicken.  Coat a large no-stick frying pan with spray. Add
  the chicken and cook, stirring frequently, over medium-high heat for
  5 minutes, or until the pieces begin to brown. Transfer to a bowl and
  set aside. ln the same pan, combine the oil, onions, garlic and 3
  tablespoons of the broth. Cook, stirring frequently, for 5 minutes,
  or until the onions are soft. If the liquid begins to evaporate, add
  more broth. Add the tomato sauce, peas, bay leaf, thyme, sage,
  mustard, hot pepper sauce, black pepper and the remaining broth. Mix
  well. Stir in the reserved chicken. Bring to a boil. Cover, reduce
  the heat and simmer for 10 minutes; or until the chicken is cooked
  through. Taste the sauce. If it's acidic, add the sugar. Then add the
  salt (if using). Remove and discard the bay leaf. Serve over the
  rice. Sprinkle with the parsley.
  Per serving 297 calories; 4.5 g. total fat (14%); 0.9 g. saturated
  fat; 34 mg. cholesterol; 345 mg. sodium. CAJUN CHICKEN SOUP: For a
  quick soup, bring 2 cups chicken broth to a simmer over medium-high
  heat. Add 1 cup chopped frozen spinach and 2 cups leftover Cajun
  Chicken. Season with hot-pepper sauce. Stir in 1/4 cup no/low-fat
  sour cream before serving. For a thicker soup, puree 1 cup of the
  soup in a blender, then return it to the pan and blend. ISBN
  0-87596-269-6 edited by Jean Rogers; listed Nov 1996 by Path c/o

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Recipe ID 39512 (Apr 03, 2005)

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