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Chicken Louisiana

Chicken is always a good choice for a low fat meal.  Thankfully it is one of our most versatile meats; there are thousands of ways to cook it.  Here is a Creole version with a nice assortment of spices.  Just add a serving of vegetables such as okra, brussel sprouts, green beans or broccoli, plus a serving of rice and you have a healthy tasty meal.

4 tsp. olive oil
1 large green pepper, chopped (about 1 ¼ cup)
1 large onion, chopped (about 1 cup)
1 large celery stalk, diced (about ½ cup)
3 cloves garlic, minced
6 chicken breast halves, boned (about 1 1/2 pounds)
1 ½ tsp. paprika
¼ - ½ tsp. cayenne pepper, ground
24 ounces stewed tomatoes (low sodium preferred)
1 ½ tsp. dried rosemary
¾ tsp. dried marjoram
1 –2 bay leafs
1 ½ Tbsp. flour
1/3 cup chicken broth or water

Using a heavy skillet, sauté onion, green pepper, celery and garlic in 2 tsp. olive until the onion is soft – about 5 min.  Remove vegetables from the skillet and place in a dish.  Add 2 tsp. olive oil to the skillet, sprinkle the chicken breasts with the paprika and cayenne pepper and cook in skillet on medium high heat, turning as needed; cook for about 5 minutes.  Add back half of the cooked vegetables to the chicken. Add the tomatoes, rosemary, marjoram, and bay leafs; reduce the heat, cover, and simmer for about 10 minutes or until the chicken is fork-tender.  Whisk together the flour and chicken broth (or water), add to the skillet and stir the mixture constantly until it has thickened – about 3 minutes.  Add the remaining cooked vegetables to the mixture and heat for a couple of minutes.  Remove the bay leafs and serve with or over rice.  Serves 6.

Nutrient Analysis: 1 serving = 1/6 of recipe

Calories  235
Protein (g)   29
Carbohydrate (g)  15  
Fat (g) 6 
  Saturated 1.3 
  Monounsaturated 3.3
  Polyunsaturated 1.0
Cholesterol (mg) 74
Sodium (mg) 145

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