20-Minute Chicken Creole

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20-Minute Chicken Creole

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Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 269.3
  • Total Fat: 6.3 g
  • Cholesterol: 81.9 mg
  • Sodium: 638.1 mg
  • Total Carbs: 20.7 g
  • Dietary Fiber: 4.3 g
  • Protein: 32.8 g

View full nutritional breakdown of 20-Minute Chicken Creole calories by ingredient
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Introduction

This quick Southern dish contains no added fat and very little added salt in its spicy tomato sauce. This quick Southern dish contains no added fat and very little added salt in its spicy tomato sauce.
Number of Servings: 1

Ingredients

    nonstick cooking spray as needed
    4 medium chicken breast halves, skinned, boned, and cut into 1" strips*
    1 can (14 oz.) tomatoes, cut up**
    1 cup low-sodium chili sauce
    1-1/2 cups green peppers, chopped (1 large)
    1/2 cup celery, chopped
    1/4 cup onion, chopped
    2 cloves minced garlic
    1 tablespoon fresh basil or 1 teaspoon dried
    1 tablespoon fresh parsley or 1 teaspoon dried
    1/4 teaspoon crushed red pepper
    1/4 teaspoon salt

Directions

1. Spray a deep skillet with nonstick spray coating. Preheat pan over high heat.

2. Cook chicken in hot skillet, stirring, for 3-5 minutes, or until no longer pink. Reduce heat.

3. Add tomatoes and their juice, low-sodium chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper, and salt. Bring to boiling; reduce heat and simmer, covered, for 10 minutes.

4. Serve over hot cooked rice or whole wheat pasta.

* You can substitute 1 lb. boneless, skinless, chicken breast, cut into 1-inch strips.

** To cut back on sodium, try low sodium canned tomatoes.

Yield: 4 servings--Serving Size: 1-1/2 cup.

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TAGS:  Poultry |

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Member Ratings For This Recipe


  • Incredible!
    65 of 65 people found this review helpful
    I really liked this but I used some roi-tel tomatoes instead of the chili sauce..Less calories and hotter tasting.. - 5/21/09

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  • Good
    28 of 28 people found this review helpful
    This was good, but we had to add a lot to kick it up to a good spicy creole level. I also felt it was too sweet, which was probably caused by the chili sauce, which is basically ketchup (lots of sugar) with chilies. Still tasty though. - 12/6/08

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  • Very Good
    27 of 28 people found this review helpful
    I thought this was very good! I used cajun seasoning when cooking the chicken. I guess I also gave it a little bit of a southwest twist by using tomatoes with green chili's and a little bit of cilantro. However, I thought it still had a very southern creole taste and a good kick. Thanks! - 7/10/09

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  • Bad
    26 of 36 people found this review helpful
    Was ok, but won't be making again. My husband and daughter like spicy foods, but this was very bland other than being a little spicy/sweet. We ate it only so we didn't waste it. Didn't wow us in any way. - 1/10/09

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  • Very Good
    19 of 19 people found this review helpful
    I used leftover turkey from Thanksgiving instead of the chicken and made my own chili sauce: 8 oz low sodium tomato sauce, 2 Tbsp cider vinegar, 2-3 dashes of ground cloves, garlic and onion powder to taste, 2 Tbsp of hot chili powder, and 2-3 dashes of Worcestershire sauce. It was spicy! - 12/2/09

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