20-Minute Chicken Creole
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
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
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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.
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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