Étouffee literally means to stifle or smother. A popular dish in both creole and cajun Louisianna cooking. Usually made with prawns under a blanket of sauce and served with rice. Make it as spicy as you like.
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Ingredients
- 3 chicken breast fillets (approx 450-500g)
- 70 g flour
- 2 tsp cajun or creole spice mix
- few pnches caynenne pepper
- 50 g butter
- 50 g vegetable oil
- 1 onion diced
- 2 sticks celery diced
- 1 green pepper seeds removed and diced
- 3 cloves garlic finely diced
- 400 ml chicken stock
- 400 g tin chopped tomatoes
- 2 tbsp tomato purée
- 200 g raw prawns
- spring onions and parsley to garnish
Instructions
- Slice each chicken breast at an angle into 4 thinner pieces. On a plate, mix the flour with cayenne pepper, cajun or creole spice blend and plenty of salt. Coat all the pieces of chicken on both sides.
- In a large frying pan melt the butter with the oil over a medium low heat. Add the onion, garlic, celery and pepper and sauté until soft.
- Once the vegetables are soft, remove from the pan, turn the heat up, add a splash of vegetable oil and cook the chicken pieces for a couple of minutes on both sides.
- Tip in any left over flour from the plate, return the vegetables to the pan along with stock, tomatoes and tomato purée. Give everything a good stir, bring to a simmer and cook for 10 minutes or until the chicken is cooked through and the sauce has thickened.
- Lastly, stir in the prawns if using, cook until the prawns are properly cooked (about 5 minutes). Sprinkle with spring onions and scatter parsley, serve with rice.
Nutrition
Calories: 344.2kcalCarbohydrates: 31.3gProtein: 40.7gFat: 6gSaturated Fat: 1.4gPolyunsaturated Fat: 1gMonounsaturated Fat: 1.8gTrans Fat: 0.02gCholesterol: 147.4mgSodium: 739.2mgPotassium: 1143mgFiber: 3.9gSugar: 9.2gVitamin A: 608.2IUVitamin C: 39mgCalcium: 110.1mgIron: 3.3mg
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