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Contact: Trina Kaye
310.915.0970
TrinaKaye@tkopr.com
Creole Chicken with Red Rice
I love the lively Cajun flavors of this dish. Serve on a deep platter, surrounded by colorful rice and
sprinkled with flecks of toasted sliced almonds, preferably with bits of skin for the visual effect, it's
pretty enough to serve to guests.
Makes 6 servings
3 cups (750 mL) cooked red rice (see Tip below)
1/2 cup (125 mL) whole wheat flour
1 teaspoon (5 mL) cayenne pepper
1 teaspoon (5 mL) cracked black peppercorns
2 pounds (1 kg) skin-on bone-in chicken breasts, cut into serving-size pieces, rinsed and patted dry
2 tablespoons (25 mL) olive oil
2 onions, chopped
2 stalks celery, diced
1 green bell pepper, seeded and diced
2 cloves garlic, minced
1 bay leaf
1 can (14 ounce/398 mL) no-salt-added diced tomatoes with juice
1 cup beer
2 teaspoons Worcester sauce
Salt
1/4 cup toasted sliced almonds
In a plastic bag combine flour, cayenne and black peppercorns. Add chicken, in batches, tossing until
well coated with mixture. Discard excess.
In a skillet, heat oil over a medium-high heat. Add chicken, in batches and brown, turning once, about 5
minutes per batch. Transfer to a plate and keep warm. Drain off all but 2 tablespoons (25 mL) fat from pan.
Add onions, celery, and bell pepper and cook, stirring, until softened, about 7 minutes. Add garlic and
bay leaf and cook, stirring, for about 1 minute. Add tomatoes with juice, beer, and Worcester sauce and
bring to a boil. Season to taste with salt. Return chicken to pan, skin side up. Cover and simmer, turning
once or twice, until chicken is tender and no longer pink inside, about 45 minutes.
To serve
On a deep platter, arrange rice in a ring around the edge, leaving the center hollow. Arrange the chicken in
the hollow and garnish with almonds.
Tip
I like to use red rice, such as Bhutanese, Thai, Camargue or Wehani, in this recipe for its visual effect,
but the dish is equally delicious made with long-grain brown rice. Put the rice on to cook before you start
the chicken and it will be ready when you are.
Nutrient Tip
One serving of the dish is relatively high in calories because it is a fairly large portion. Keep the sides
to a minimum.
Nutrients per serving
Calories 455, Protein 29.9 g, Carbohydrates 42.7 g, Fat (Total) 18.5, Saturated Fat 3.9 g,
Monounsaturated Fat 9.2 g, Polyunsaturated Fat 3.5 g, Dietary Fiber 5.5 g, Sodium 116 mg, Cholesterol 76 mg
This recipe may be reproduced with the following credit:
Recipe from THE COMPLETE WHOLE GRAINS COOKBOOK: 150 Recipes for Healthy Living by Judith Finlayson
(Robert Rose; February 2008; $24.05/paperback)
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