2 tbsp all-purpose flour
2 tsp blackened seasoning mix
= (or Creole seasoning mix)
12 oz boneless skinless chicken thighs, cut 3/4"
2 tsp olive oil
1 large onion, coarsely chopped
1/2 cup sliced celery
2 tsp fresh or bottled minced garlic
1 can reduced-sodium chicken broth - (14 oz)
1 can no-salt-added stewed tomatoes - (14.5 oz),
1 large green bell pepper, cut into chunks
1 tsp filé powder, (optional)
2 cups hot cooked white rice
2 tbsp chopped fresh parsley
Combine flour and blackened seasoning mix in large resealable plastic food storage bag.
Add chicken; toss to coat.
Heat oil in large deep nonstick skillet or saucepan over medium heat. Add chicken to skillet;
sprinkle with any remaining flour mixture. Cook and stir 3 minutes. Add onion, celery and
garlic; cook and stir 3 minutes.
Add chicken broth, tomatoes and bell pepper; bring to a boil. Reduce heat; cover and
simmer 20 minutes or until vegetables are tender. Uncover; simmer 5 to 10 minutes or until
sauce is slightly reduced.
Remove from heat; stir in filé powder, if desired. Ladle into shallow bowls; top with rice and
Yields 4 (1 1/2-cup) servings.
Exchanges Per Serving: 2 Starch, 2 Meat, 1 Vegetable, 1 Fat.
Nutrition Facts: Calories 306; Calories from Fat 27%; Total Fat 9g; Saturated Fat 2g; Protein
18g; Carbohydrates 38g; Cholesterol 46mg; Sodium 302mg; Dietary Fiber 3g.