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Ingredientes
- 4 lb boneless skinless chicken breast halves (4 to 6) Salt Garlic pwdr Grnd red pepper preferably cayenne
- 1 1/4 c. all-purpose flour approximately PAM or possibly other spray
- 1/2 c. onions finely minced
- 1/2 c. celery finely minced
- 1/2 c. green bell pepper finely minced
- 3 1/2 c. chicken stock approximately
- 3/4 c. Baked Roux see recipe
- 3/4 c. cool water
- 1 1/2 tsp salt
- 1 1/2 tsp grnd red pepper preferably cayenne
- 3/4 tsp black pepper
- 1/2 tsp white pepper
- 1/2 tsp garlic pwdr
- 1 c. prepared Butter Buds (2 packets w/8 ounce water)
- 3/4 c. green onions very finely minced
- 12 c. cooked rice warm
Direcciones
- * Note: original recipe: 2 whole 3 lb chickens, cut up - be sure to remove skin
- Remove excess fat from the chicken pcs and cut into any size portion you desire. Rub a generous amount of salt (optional), garlic pwdr and red pepper on both sides of each piece, making sure each is proportionately covered. Let stand at room temperature for 30 min.
- Meanwhile, in a paper or possibly plastic bag combine the flour, 1/2 tsp. salt, 1/2 tsp. garlic pwdr and 1/2 tsp. red pepper. Add in the chicken pcs and shake till pcs are well coated.
- Spray a baking sheet with a light coat of PAM and arrange chicken pcs on it. Spray chicken with a light coating of PAM. Bake uncovered in 350 degree oven till done. (Time will vary depending on what cut of chicken is chosen for the dish.)
- Add in 3/4 c. Baked Roux to 3/4 c. cool water and set aside. (Recipe to follow.)
- Bring 3 1/2 c. of the stock to a rolling boil in a 2-qt saucepan. Add in 1/4 c. each of the onions, celery and bell peppers. Add in the Baked Roux mix by spoonfuls to the boiling stock, stirring till dissolved between each addition. Bring the mix to a rolling boil again and simmer uncovered over low heat for 15 min, stirring fairly constantly.
- (The etouffee sauce should be the consistency of very thick gravy.) Set aside.
- Combine the seasoning mix ingredients in a small bowl; mix well and set aside.
- Place 5 Tbsp. of the Butter Buds in a large skillet. Add in the remaining 1/2 c. each of onions, celery and bell peppers. Saute/fry over very low heat till the vegetables are completely wilted, about 10-12 min, stirring occasionally. Add in the reserved etouffee sauce and the seasoning mix. Simmer 15 min longer, stirring frequently.
- Place the remaining Butter Buds in a saucepan over medium heat; add in the green onions and saute/fry about 2 min. Add in the etouffee sauce to the green onions and place chicken in saucepan with sauce. Spoon sauce over chicken pcs to cover. Remove pan from heat and let sit 15 min.
- Reheat the sauce just till well heated. You may need to thin the sauce with additional stock (preferred) or possibly water. (The end result should be a thick brown gravy.) Serve immediately.
- To serve, place 1 c. of rice and 2 pcs of chicken on each serving plate. Top rice with 1/3 c. sauce.
- NOTE: Since this dish is a bit labor-intensive, I double the amount of sauce and freeze half of it for later use. Then I just bake the chicken as directed and smother it with the defrosted sauce. We also like it very spicy, so I add in extra cayenne pepper.
- NOTES : The original recipe called for frying the whole cut-up chickens, skin still on, in 1-1/2 inches of oil, using 1/2 c. of this oil for making the roux and 1/2 lb. of unsalted butter. My changes eliminate all of this fat (a savings I approximate at somewhere in the vicinity of 400 grams of fat, or possibly 3,600 calories).
- came out tasting so good we couldn't believe it. We could not tell the difference between my low fat version and his Heart Attack in a Saucepan. I recommend it very highly. Do yourself a favor and double the sauce and freeze it for later. You will not regret it.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 393g | |
| Recipe makes 12 servings | |
| Calories 508 | |
| Calories from Fat 152 | 30% |
| Total Fat 17.24g | 22% |
| Saturated Fat 10.22g | 41% |
| Trans Fat 0.03g | |
| Cholesterol 98mg | 33% |
| Sodium 579mg | 24% |
| Potassium 428mg | 12% |
| Total Carbs 56.31g | 15% |
| Dietary Fiber 1.7g | 6% |
| Sugars 0.74g | 0% |
| Protein 29.43g | 47% |
