Recipe - Cajun Chicken (With Soup Variation)

12 ounce Skinless boneless chicken
breasts
2 teaspoon Olive oil
1 cup Chopped onions
2 Cloves garlic; minced
One half cup Low sodium chicken broth;
defatted
15 ounce Tomato sauce; low salt
15 ounce Blackeyed peas, cooked;
rinsed and drained
1 Bay leaf
One fourth teaspoon Dried thyme
One fourth teaspoon Dried sage
One fourth teaspoon Dry mustard
3 dr Hot pepper sauce; such as
tobasco sauce
1/8 teaspoon Freshly ground black pepper
1 teaspoon Sugar; optional
One fourth teaspoon Salt; optional
3 cup Hot cooked rice
2 tablespoon Chopped fresh parsley

Review: "Stick to ribs downhome flavors"

Cube the chicken. Coat a large nostick frying pan with spray. Add the
chicken and cook, stirring frequently, over mediumhigh 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 mediumhigh heat. Add 1 cup chopped frozen spinach and 2 cups
leftover Cajun Chicken. Season with hotpepper sauce. Stir in One fourth cup
no/lowfat 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 0875962696 edited by Jean Rogers; listed Nov 1996 by Path c/o
McRecipe
Recipe By : Prevention's Healthy OneDish Meals (1996)

Posted to MCRecipe Digest V1 #280

Date: Tue, 5 Nov 1996 14:54:42 0800 (PST)

From: PatH phannema@wizard.ucr.edu