Single Serve Chicken Etoufee
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 1
Ingredients
1 teaspoon of butter (unsalted)1 teaspoon of olive oil1/8 cup of white or wheat flour4 oz raw chicken breast, cubed2 oz whole wheat pasta of your choice
Cook your pasta and leave it to the side until ready to serve.
1. Place flour in a bowl and coat the chicken cubes with the flour.
2. Put olive oil in the frying pan, heat it up. Cook the floured chicken in the frying pan, make sure the outside is brown. (DO NOT THROW OUT EXTRA FLOUR!)
3. Once chicken is cooked, remove it from the pan. Leave the extra oil in the pan as well as the crispy parts from the chicken.
4. Add teaspoon of butter to hot pan and let it melt.
5. Add flour to pan and make a roux. Make sure your flour and butter mixture is golden brown.
6. Slowly add chicken broth. Mixing between each 1/4 cup. Your sauce should slowly thicken up. Once you reach your desired consistency, stop adding chicken broth! You can make your sauce as thick or as thin as you would like.
7. Add the chicken back to the pan with the sauce. Mix it up!
8. Pour over your whole wheat pasta and enjoy! :]
Serving Size: 1 serving
Number of Servings: 1
Recipe submitted by SparkPeople user BECA0930.
1. Place flour in a bowl and coat the chicken cubes with the flour.
2. Put olive oil in the frying pan, heat it up. Cook the floured chicken in the frying pan, make sure the outside is brown. (DO NOT THROW OUT EXTRA FLOUR!)
3. Once chicken is cooked, remove it from the pan. Leave the extra oil in the pan as well as the crispy parts from the chicken.
4. Add teaspoon of butter to hot pan and let it melt.
5. Add flour to pan and make a roux. Make sure your flour and butter mixture is golden brown.
6. Slowly add chicken broth. Mixing between each 1/4 cup. Your sauce should slowly thicken up. Once you reach your desired consistency, stop adding chicken broth! You can make your sauce as thick or as thin as you would like.
7. Add the chicken back to the pan with the sauce. Mix it up!
8. Pour over your whole wheat pasta and enjoy! :]
Serving Size: 1 serving
Number of Servings: 1
Recipe submitted by SparkPeople user BECA0930.
Nutritional Info Amount Per Serving
- Calories: 466.5
- Total Fat: 11.9 g
- Cholesterol: 80.0 mg
- Sodium: 1,032.9 mg
- Total Carbs: 53.9 g
- Dietary Fiber: 6.4 g
- Protein: 35.7 g
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