| Prep
Time: 2 ½ Hours Serves: 8
INGREDIENTS:
1 (3-pound) baking hen
1 pound smoked sausage
1 cup oil
1 cup flour
2 cups chopped onions
1 cup chopped celery
1 cup chopped bell pepper
3 quarts chicken stock
1 cup sliced green onions
½ cup chopped parsley
1 tsp. salt
black pepper
hot sauce
2 tbsps. filé
METHOD:
 Cut
hen into 8 or 10 serving pieces, depending on the size. Slice smoked
sausage into ½-inch thick pieces.
In
a cast iron dutch oven, heat cooking oil over medium-high heat. Add
flour and, using a wire whisk, stir constantly until dark brown roux
is achieved. Add onions, celery and bell pepper. Sauté 3-5 minutes
or until vegetables are wilted.
Add
chicken and smoked sausage, blending well into roux mixture. Slowly
add stock, one ladle at a time, until all is incorporated. Bring to
a rolling boil, reduce heat to simmer and cook approximately 2 hours.
Add stock as necessary to retain volume.
Once
chicken is tender, add green onions and parsley. Season to taste using
salt, pepper and hot sauce. When done, remove from heat and stir in
filé powder.
A
large hen usually releases a considerable amount of oil which rises
to the surface in the cooking process. Remove the oil by skimming the
surface with a ladle. Serve over a bowl of white steamed rice.
Nutrition
Facts…then
Calories……………………..687
Total Fat…………………..52gm
Saturated Fat………………12gm
% Calories From Fat…………67
Cholesterol………………..94mg
Sodium………………….2015mg
Carbohydrate………………20gm
Fiber…………………………2gm
Protein……………………...36gm
|
Prep
Time: 2 ½ Hours Serves: 8
INGREDIENTS:
1 (3-pound) baking hen, fat and skin removed
1 pound low-fat smoked sausage
1 cup oil-less roux
2 cups defatted chicken stock, unsalted
¼ cup oil
2 cups chopped onions
1 cup chopped celery
1 cup chopped bell pepper
3 quarts defatted chicken stock, unsalted
1 cup sliced green onions
½ cup chopped parsley
salt substitute
black pepper
hot sauce
2 tbsps. filé
METHOD:
Cut
hen into 8 or 10 serving pieces, depending on the size. Slice smoked
sausage into ½-inch thick pieces. Dissolve oil-less roux in 2
cups of chicken stock. Set aside.
In
a cast iron dutch oven, heat cooking oil over medium-high heat. Add
onions, celery and bell pepper. Sauté 3-5 minutes or until vegetables
are wilted.
Add
chicken and smoked sausage. Slowly add roux/stock mixture and remaining
stock, one ladle at a time, until all is incorporated. Bring to a rolling
boil, reduce heat to simmer and cook approximately 2 hours. Add stock
as necessary to retain volume.
Once
chicken is tender, add green onions and parsley. Season to taste using
salt substitute, pepper and hot sauce. When done, remove from heat and
stir in file powder.
A
large hen usually releases a considerable amount of oil which rises
to the surface in the cooking process. Remove the oil by skimming the
surface with a ladle. Serve over a bowl of white steamed rice.
Nutrition Facts…now
Calories……………………..272
Total Fat…………………….7gm
Saturated Fat………………..1gm
% Calories From Fat…………23
Cholesterol……………….140mg
Sodium……………………618mg
Carbohydrate………………22gm
Fiber…………………………1gm
Protein……………………...28gm
|
