Instructions: * Note: original recipe: 2 whole 3 lb chickens, cut up - be sure to remove skin

Remove excess fat from the chicken pieces and cut into any size portion you desire. Rub a generous amount of salt (optional), garlic powder and red pepper on both sides of each piece, making sure each is evenly covered. Let stand at room temperature for 30 minutes.

Meanwhile, in a paper or plastic bag combine the flour, 1/2 teaspoon salt, 1/2 teaspoon garlic powder and 1/2 teaspoon red pepper. Add the chicken pieces and shake until pieces are well coated.

Spray a baking sheet with a light coat of PAM and arrange chicken pieces on it. Spray chicken with a light coating of PAM. Bake uncovered in 350 degree oven until done. (Time will vary depending on what cut of chicken is chosen for the dish.)

Add 3/4 cup Baked Roux to 3/4 cup cold water and set aside. (Recipe to follow.)

Bring 3 1/2 cups of the stock to a rolling boil in a 2-quart saucepan. Add 1/4 cup each of the onions, celery and bell peppers. Add the Baked Roux mixture by spoonfuls to the boiling stock, stirring until dissolved between each addition. Bring the mixture to a rolling boil again and simmer uncovered over low heat for 15 minutes, stirring fairly constantly.

(The etouffee sauce should be the consistency of very thick gravy.) Set aside.

Combine the seasoning mix ingredients in a small bowl; mix well and set aside.

Place 5 tablespoons of the Butter Buds in a large skillet. Add the remaining 1/2 cup each of onions, celery and bell peppers. Saute over very low heat until the vegetables are completely wilted, about 10-12 minutes, stirring occasionally. Add the reserved etouffee sauce and the seasoning mix. Simmer 15 minutes longer, stirring frequently.

Place the remaining Butter Buds in a saucepan over medium heat; add the green onions and saute about 2 minutes. Add the etouffee sauce to the green onions and place chicken in saucepan with sauce. Spoon sauce over chicken pieces to cover. Remove pan from heat and let sit 15 minutes.

Reheat the sauce just until well heated. You may need to thin the sauce with additional stock (preferred) or water. (The end result should be a thick brown gravy.) Serve immediately.

To serve, place 1 cup of rice and 2 pieces of chicken on each serving plate. Top rice with 1/3 cup sauce.

NOTE: Since this dish is a bit labor-intensive, I double the amount of sauce and freeze half of it for later use. Then I just bake the chicken as directed and smother it with the defrosted sauce. We also like it very spicy, so I add extra cayenne pepper.

NOTES : The original recipe called for frying the whole cut-up chickens, skin still on, in 1-1/2 inches of oil, using 1/2 cup of this oil for making the roux and 1/2 pound of unsalted butter. My changes eliminate all of this fat (a savings I approximate at somewhere in the vicinity of 400 grams of fat, or 3,600 calories).

came out tasting so good we couldnt believe it. We could not tell the difference between my low fat version and his Heart Attack in a Saucepan. I recommend it very highly. Do yourself a favor and double the sauce and freeze it for later. You wont regret it.

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