Keine Angabe

Creole-Style Chicken Gumbo



Für 5 Portionen

Zutaten

  • 1 Tablesp. Canola oil
  • 1 Tasse Yellow onion
  • - finely chopped
  • 1 Tasse Celery
  • - finely chopped
  • 2 groß. Garlic cloves
  • - finely minced
  • 1 groß. Green bell pepper
  • - finely
  • - chopped
  • 4 Skinless boneless chicken
  • - breast ha
  • - lves, cut in
  • - qua
  • 120 g Andouille sausage
  • - chopped
  • 1 Tasse Fat-free chicken broth
  • - *
  • - see note
  • 1 Dos. Tomatös
  • - in puree, 14 oz.
  • 1 Teasp. Tabasco sauce
  • - or
  • - more to
  • - taste
  • 1/8 Teasp. Cayenne
  • 1/4 Tasse Parsley
  • - flat leaf, chopped
  • 1 Teasp. Dried thyme
  • 1/2 Teasp. Freshly ground black
  • - pepper
  • 2 Teasp. Gumbo seasoning or
  • - file
  • - powder
  • 1 Tablesp. Tomato paste
    		•
    1. In a large nonstick skillet lightly coated with cooking spray, heat oil. Add the onion, celery, garlic, and bell pepper and cook, stirring, until the onion is translucent, about 5 minutes.

    2. To the skillet, add the chicken pieces and cook over medium heat until lightly browned , about 6 minutes. Add the sausage and cook for 3 minutes more.

    3. To the skillet, add the chicken stock, tomatös in puree, Tabasco sauce, cayenne, parsley, thyme, black pepper, gumbo seasoning, and tomato paste. Stir well. Bring the sauce to a boil, reduce the heat to a simmer, and cook until the chicken is done, about 6 to 8 minutes. Adjust the seasoning with salt and Tabasco. Serve over hot rice.

    NOTES : * original recipe called for "defatted chicken stock, " but I used fat-free canned broth

    Notes: Gumbo -> unreife Okrasamenkapseln Parsley -> Petersilie green bell pepper -> grüne Paprika

    Recipe by: Low-Fat Chicken Breasts by Diane Rozas

    Posted to EAT-LF Digest by "Kathy Rogers" on Oct 9, 1998, converted by MM_Buster v2.0l.

    Stichworte

    None

    Titel - Rubrik - Stichworte