Nutrition balance score
Good
Glycemic Index
39
Low
Glycemic Load
7
Low
Nutrition per serving
Calories319.8 kcal (16%)
Total Fat9.8 g (14%)
Carbs18.4 g (7%)
Sugars9.4 g (10%)
Protein38.6 g (77%)
Sodium2201.1 mg (110%)
Fiber4.4 g (16%)
% Daily Values based on a 2,000 calorie diet
Ingredients
6 servings
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2 lbschicken tenders
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1onion
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0.5green bell pepper
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1red bell pepper
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2jalapenos
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4celery stalks
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2 Tbschopped garlic
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0.5can tomato paste
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1 x 28 ozSan Marzano tomatoes
can
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0.5 quartchicken broth
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2 Tbsroux
pre-made, light
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1 ½ Tbschicken bouillon
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1bay leaf
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1 Tbsbutter
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1 Tbsolive oil
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3 TbsCreole seasoning
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1 ½ TbsWorcester
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cayenne
Instructions
Step 1
Brown chicken then remove. Deglaze pan and add olive oil and butter then veggies.
Step 2
When wilted add garlic, chicken bouillon, and creole seasoning. Sauté for 10 mins or until cooked down
Step 3
Then add half a can of tomato paste and more chicken bouillon or salt. Sauté until fragrant and color deepens. About 5-10mins. You’ll know when it smells amazing.
Step 4
Then add 1/4 cup pre-made roux. Add more chicken bouillon or salt (you want to season every level). Taste for seasoning. Add thyme, oregano, and bay leaves
Step 5
Mix together and add 1/2 can san marzano tomatoes, crushing them with your hand. Taste for seasoning and sauté for 5 mins.
Step 6
Add 1/2 quart of broth and Worcester and bring to a low simmer then add chicken back, cover and cook for 30-45 mins, stirring occasionally. The chicken should shred naturally and the sauce should have some thickness to it.
Notes
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