Monday, March 5, 2012

Creamy Cajun Chicken

1 pound chicken breast cut in strips
1 tsp Cajun seasoning (to taste, I use Hyes of Canada)
1 tbsp olive oil
1/2 sweet onion, sliced
1 medium red bell pepper, sliced
1 medium yellow bell pepper, sliced
2 cloves garlic, minced
1 cup chicken broth (I use ½ cube of Harvest Sun Chicken Bouillon and Water)
1/3 cup 2% milk
1 tbsp flour
1 tbsp margarine (I use Becel)
pepper to taste

1.     Season chicken strips with Cajun seasoning and brown and cook through in ½ tbsp of oil at medium high heat.

2.    Remove chicken to plate.

3.    Add remaining oil, heat. Add onions and cook until soft.

4.    Add garlic and peppers and cook for a few more minutes.

5.    Add chicken and juices back to pan.

6.    Mix flour and margarine into a paste and set aside.

7.    Add broth and milk and heat thoroughly.

8.    Whisk in flour/margarine paste and cook until thickened.

9.    Taste and adjust seasonings, add pepper.

10.  Serve over rice or pasta.

Serves 5: Approximately 106 Calories (without rice or pasta), 8.4 Carbs, 5.4 Protein, 230% Vitamin C, 3.6% Iron,  3.5% Calcium

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