Recipe of the Week


Prep Time: 1½ Hours
Yields: 8 Servings

You don’t have to sacrifice flavor when eating healthy; just remember to eat in moderation. There are many ingredient substitutions that will allow you to continue cooking your favorite recipes and still be able to eat them, too. When cooking recipes that require chicken or beef stock, try using a low-fat, reduced-sodium broth. You will still get the great flavor with fewer calories and grams of fat.

1 (2-pound) fryer chicken, skinned
¾ cup oil-less roux
3 (14-ounce) cans low-fat, reduced-sodium chicken broth
¼ cup vegetable oil
2 cups chopped onions
1 cup chopped celery
½ cup chopped red bell peppers
¼ cup minced garlic
salt substitute to taste
black pepper to taste
granulated garlic to taste
Louisiana hot sauce to taste
½ cup sliced green onions
½ cup chopped parsley

Dissolve oil-less roux in stock and set aside. Cut chicken into 8 serving pieces, rinse under cold water then drain and set aside. In a 5-quart Dutch oven, heat vegetable oil over medium heat. Add onions, celery, bell peppers and minced garlic and sauté 3–5 minutes or until vegetables are wilted. Add chicken and blend well into vegetable mixture. Sauté 5–6 minutes, stirring occasionally to render juices. Add stock and roux mixture, one cup at a time, stirring until all is incorporated. Bring to a rolling boil, reduce to simmer and cook 1 hour or until chicken is tender. Season to taste using salt substitute, pepper, granulated garlic and hot sauce. Add green onions and parsley and stir. Serve hot over steamed white rice.

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