Cajun Chicken Étouffée
Cajun Chicken Étouffée layers tender, seasoned chicken with the classic trinity of celery, bell pepper, and onion in a rich, buttery gravy perfumed with bay leaves. The sauce is peppery with a gentle cayenne warmth, perfect for spooning over fluffy rice. Serve it for a cozy weeknight dinner or a laid-back weekend gathering when you want deep, comforting Louisiana flavors.
- Prep30 mins
- Cook45 mins
- Serves6
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Cajun Chicken Étouffée, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 56 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 33 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityFair
- 48 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 61
- Heart Health
- 57
- Metabolic
- 48
- Digestive
- 32
- Inflammatory
- 37
- Performance
- 44
- General Wellness
- 1
Whisk the flour, salt, black pepper, and cayenne pepper in a bowl; add the cubed chicken and dredge to coat. Set aside the remaining seasoned flour.
- 2
Heat 1/4 cup butter and the olive oil in a large skillet; add the chicken and cook until golden brown and no longer pink inside, about 10 minutes. Transfer the chicken to a bowl, leaving the butter mixture in the skillet. Lower the heat to low.
- 3
Stir 1 tablespoon of the reserved seasoned flour into the pan drippings; cook and stir until it becomes a paste with a dark caramel color, 10 to 15 minutes. Watch closely and stir constantly to prevent burning. Add the celery, bell pepper, onion, garlic, and the remaining 2 tablespoons butter to the paste; toss to coat with the butter and browned flour mixture. Cook and stir until the vegetables are soft, about 10 minutes.
- 4
Add water to cover the vegetables; add the bay leaves and bring to a simmer. Return the chicken to the skillet; cook until the flavors blend, about 10 minutes more. Serve with cooked rice.
- Calories 754.21 kcal High 38%
- Protein 30.28 g Good Source 61%
- Carbohydrate 119.77 g 44%
- Total Fat 14.65 g Moderate 19%
- Saturated Fat 6.13 g High 31%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 68.38 mg High 23%
- Sodium 165.86 mg Moderate 7%
- Dietary Fiber 6.23 g Good Source 22%
- Total Sugars 5.96 g --
- Added Sugars 1.9 g Low Source 4%
- Calcium 39.37 mg Low Source 3%
- Iron 6.53 mg Good Source 36%
- Potassium 588.25 mg Moderate 13%
- Vitamin A 55.42 mcg Low Source 6%
- Vitamin C 5.13 mg Low Source 6%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Milk 🥛
- Wheat 🌾
- Gluten
- Celery
- Garlic 🧄
- Onions 🧅
About This Recipe
Cajun Chicken Étouffée is made with 14 ingredients and serves 6. It takes about 1 hr 15 mins and is rated medium. Key ingredients include All Purpose Flour, Black Pepper, Butter, and Cayenne Pepper. Each serving provides about 754.21 kcal, and is a good source of protein.
Recipe Questions
- What is Cajun Chicken Étouffée made of?
- The main ingredients are All-Purpose Flour, Black Pepper, Butter, Cayenne Pepper, Celery. The full list of 14 is above.
- How long does it take to make Cajun Chicken Étouffée?
- About 1 hr 15 mins in total: 30 mins to prepare and 45 mins to cook.
- How many calories are in one serving?
- One serving provides about 754.21 kcal. The full nutrition breakdown is above.
- Is Cajun Chicken Étouffée easy to make?
- This recipe is rated medium, with 14 ingredients and 4 steps.
- Is Cajun Chicken Étouffée healthy?
- Cajun Chicken Étouffée has an easyChef Pro health score of 49/100. Per serving, it provides 754.21 calories and 30.28 g of protein, or 61% of the Daily Value. It is a good source of dietary fiber and iron. Worth noting per serving: sodium at 165.86 mg (7% of the Daily Value) and saturated fat at 6.13 g (31% of the Daily Value). It contains Milk, Wheat, Gluten, Celery, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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