20-Minute Chicken Creole
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Per Serving
Makes 4 Servings
calories: 255
total fat: 3g
saturated fat: 0.8g
carbohydrates: 16g
protein: 31g
cholesterol: 100mg
sodium: 465mg
dietary fiber: 1.5g
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4 medium chicken
breast halves
(1 1/2 lbs total) skinned,
boned, and cut into
1-inch strips
1, 14-ounce can
tomatoes,
cut up
1 cup low-sodium
chili sauce
1 1/2 cups chopped green
pepper (1 large)
1/2 cup chopped celery
1/4 cup chopped onion
2 cloves garlic, minced
1 tablespoon chopped
fresh basil or 1 teaspoon
dried basil, crushed
1 tablespoon chopped
fresh parsley or
1 teaspoon dried parsley
1/4 teaspoon crushed red
pepper
1/4 teaspoon salt
non-stick cooking spray
Spray deep skillet with non-stick spray coating.
Preheat pan over high heat. Cook chicken in hot
skillet, stirring for 3 to 5 minutes or until no longer
pink.
Reduce heat. 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. Serve over hot, cooked rice or
whole wheat pasta.
| To reduce sodium, try low-sodium
canned tomatoes. |
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