Recipe Connection: Cajun chicken breast

• 4 chicken breasts (boneless, skinless)
• 1/4 cup soy, flax, or amaranth flour
• 1 teaspoon cayenne pepper
• 4 cloves garlic, minced
• 1 teaspoon red or black pepper (ground)
• 1 tablespoon gumbo filé powder
• 2 tablespoons olive or canola oil
• 1 large onion, chopped
• 1 cup thinly sliced celery
• 1 large green bell pepper, cut into 1/2-inch pieces
• 1 can stewed tomatoes
• 1 can (about 12 oz.) chicken broth
• 1 bay leaf
• 1/2 to 1 teaspoon hot pepper sauce, as desired
  

• Rinse chicken with cold water and pat dry with paper towels. Slice off extra fat.
• Combine flour and dry seasonings in bowl.
• Rub light coating of into chicken.
• Roll chicken, 1 piece at a time, in dry mix until well-coated. Keep any remaining mix for later.
• Place chicken pieces in Corning wear dish or equivalent, and microwave on high for 10 minutes. Let it sit, covered, when done.
• While chicken is sitting, sauté onion, celery and garlic in oil.
• Add remaining dry mix to the sauté; stir until mixed.
• Add stewed tomatoes, broth, green pepper, bay leaf and hot sauce to sauté and bring to a boil.
• Add chicken to the sauté, cover and simmer over low heat 15 minutes, stirring occasionally.
• Remove from heat; discard bay leaf.

Nutritional Facts:

• 6 servings
• 300 calories
• 20 grams of protein
• 8 grams of fat
• 29 grams of carbo
• 49 mg of sodium

For better glycemic performance of this meal, use whole-grain rice and individual spices, instead of the packaged mix.