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Ingredientes
- 12 ounce Skinless boneless chicken breasts
- 2 tsp Extra virgin olive oil
- 1 c. Minced onions
- 2 x Cloves garlic, chopped
- 1/2 c. Low sodium chicken broth, defatted
- 15 ounce Tomato sauce, low salt
- 15 ounce Blackeyed peas, cooked, rinsed and liquid removed
- 1 x Bay leaf
- 1/4 tsp Dry thyme
- 1/4 tsp Dry sage
- 1/4 tsp Dry mustard
- 3 dsh Warm pepper sauce, such as tobasco sauce
- 1/8 tsp Freshly grnd black pepper
- 1 tsp Sugar, optional
- 1/4 tsp Salt, optional
- 3 c. Warm cooked rice
- 2 Tbsp. Minced fresh parsley
Direcciones
- Review: "Stick to ribs down-home flavors"
- Cube the chicken. Coat a large no-stick frying pan with spray. Add in the chicken and cook, stirring frequently, over medium-high heat for 5 min, or possibly till the pcs begin to brown. Transfer to a bowl and set aside.
- ln the same pan, combine the oil, onions, garlic and 3 Tbsp. of the broth. Cook, stirring frequently, for 5 min, or possibly till the onions are soft. If the liquid begins to evaporate, add in more broth.
- Add in the tomato sauce, peas, bay leaf, thyme, sage, mustard, warm 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 min; or possibly till the chicken is cooked through.
- Taste the sauce. If it's acidic, add in the sugar. Then add in the salt (if using). Remove and throw away the bay leaf.
- Serve over the rice. Sprinkle with the parsley.
- CAJUN CHICKEN SOUP: For a quick soup, bring 2 c. chicken broth to a simmer over medium-high heat. Add in 1 c. minced frzn spinach and 2 c. leftover Cajun Chicken. Season with warm-pepper sauce. Stir in 1/4 c. no/low-fat lowfat sour cream before serving. For a thicker soup, puree 1 c. of the soup in a blender, then return it to the pan and blend.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 461g | |
| Recipe makes 4 servings | |
| Calories 413 | |
| Calories from Fat 38 | 9% |
| Total Fat 4.37g | 5% |
| Saturated Fat 0.87g | 3% |
| Trans Fat 0.02g | |
| Cholesterol 32mg | 11% |
| Sodium 765mg | 32% |
| Potassium 932mg | 27% |
| Total Carbs 67.37g | 18% |
| Dietary Fiber 10.0g | 33% |
| Sugars 10.73g | 7% |
| Protein 26.83g | 43% |
