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Chicken Étouffée

Savory Chicken Étouffée: Comfort Food at Its Best

Chicken Étouffée is a comforting dish filled with tender chicken thighs and Cajun spices, perfect for family gatherings.
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Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 15 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Cajun
Calories: 450
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Étouffée
  • 1 lb Boneless Chicken Thighs A juicy choice that keeps the dish tender.
  • 2 tbsp Cajun Seasoning Adjust to your taste for heat.
  • 2 tbsp Avocado Oil Ideal for searing.
  • 4 tbsp Unsalted Butter Use salted if that’s what you have on hand.
  • 4 tbsp All-Purpose Flour Whisk well to avoid lumps.
  • 1 large Onion Part of the holy trinity.
  • 1 large Green Bell Pepper Part of the holy trinity.
  • 1 large Red Bell Pepper Part of the holy trinity.
  • 2 stalks Celery Part of the holy trinity.
  • 2 stalks Green Onions Keep some aside for garnish.
  • 3 cloves Garlic Freshly minced for flavor depth.
  • 4 cups Chicken Broth Opt for low-sodium to control saltiness.
  • 1 tbsp Browning Sauce Infuses rich color and flavor.
  • 1/4 cup Parsley Leaves Fresh is always best.
  • 2 cups Cooked White Rice Essential for soaking up the sauce.

Equipment

  • large skillet
  • whisk
  • cutting board
  • knife

Method
 

Step-by-Step Instructions for Chicken Étouffée
  1. Finely chop the onion, green bell pepper, red bell pepper, and celery. Season the chicken thighs generously with Cajun seasoning.
  2. Heat avocado oil in a skillet over medium-high heat. Sear the seasoned chicken until golden brown, about 3-5 minutes per side.
  3. Lower the heat and add unsalted butter. Whisk in all-purpose flour to create a roux, stirring for 10-15 minutes until medium brown.
  4. Add chopped onions, peppers, celery, and half of the green onions to the roux. Sauté for 10 minutes, then stir in minced garlic for an additional minute.
  5. Gradually whisk in warmed chicken broth and browning sauce. Return the chicken to the pan, bring to a simmer, and cook for 30 minutes.
  6. Remove chicken from the sauce, chop into bite-sized pieces, and return it to the pot with chopped parsley. Stir gently to combine.
  7. Serve over cooked white rice and garnish with remaining green onions.

Nutrition

Serving: 1bowlCalories: 450kcalCarbohydrates: 40gProtein: 30gFat: 20gSaturated Fat: 8gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gCholesterol: 80mgSodium: 800mgPotassium: 600mgFiber: 3gSugar: 2gVitamin A: 15IUVitamin C: 60mgCalcium: 4mgIron: 10mg

Notes

This dish is perfect for meal prep and can be frozen for up to 6 months.

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