Bayou Chicken from Healthy Diabetic Recipes

Bayou Chicken Recipe

Recipe Ingredients:

1.00 pk PERDUE FIT 'n' EASY Oven
-Stuffer Roaster Thin-sliced
-Breast
0.25 c Unbleached flour
0.50 ts Paprika
0.25 ts Cayenne pepper
0.25 ts Ground black pepper
Salt to taste
2.00 tb Light margarine, divided
1.00 c Onion - chopped
1.00 c Green bell pepper - chopped
18.00 md Shrimp, peeled & deveined
**See Easy Tip at end
2.50 c Tomatoes - chopped
1.00 c Chicken broth
-use reduced-sodium
**EASY TIP
-To save time, substitute
-frozen, thawed shrimp that
-have already been peeled
-and deveined.

Recipe Instructions:

SOURCE: Perdue Fit 'n' Easy Oven Stuffer Roaster
Thin-Sliced Breast Meat package.
On a shallow plate combine flour, paprika, cayenne,
black pepper and salt. Dredge chicken in mixture,
reserving remaining flour. In a large non-stick
skillet over medium-high heat, melt 1 tablespoon
margarine. Add chicken to skillet and saute for 1 1/2
to 2 1/2 minutes per side until cooked through.
Remove from skillet and reserve. To skillet, add
remaining margarine, onions, green pepper and reserved
flour. Saute until onions are translucent and flour is
golden brown, about 5 minutes. Add shrimp, tomatoes
and broth. Cook for 3 minutes or until shrimp are
cooked. Return chicken to pan. Toss to coat with
sauce. Serve over cooked rice.
NUTRITIONAL INFORMATION: Calories - 244, Protein -
35 g, Carbohydrates ~ 14 g, Fat - 5 g, Cholesterol -
120 mg, Sodium - 318 mg - this does not include salt
to taste.
Serve with Turnip and Pea Saute.

Servings: 6

“This root [the potato], no matter how much you prepare it, is tasteless and floury. It cannot pass for an agreeable food, but it supplies a food sufficiently abundant and sufficiently healthy for men who ask only to sustain themselves. The potato is criticised with reason for being windy, but what matters windiness for the vigorous organisims of peasants and labourers?”

~ Denis Diderot (1713-1784) L'Encyclopedie (1751-1772)

 

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