20 Minute Chicken Creole

20 Minute Chicken Creole

This quick Southern-style dish contains no added fat and very little added salt in

its spicy tomato sauce.

CAL/SERV :

274

PREP TIME :

15 MINS

YIELDS :

4 SERVINGS

COOK TIME:

20 MINS

INGREDIENTS
  • 12 oz boneless, skinless chicken breast, cut into thin strips
  • 1 C canned whole peeled tomatoes, chopped
  • 1 C chili sauce (look for lowest sodium version)
  • 1½ C green bell pepper, rinsed and chopped
  • 1½ C celery, rinsed and chopped
  • ¼ C onion, chopped
  • 1 Tbsp garlic, minced (about 2–3 cloves)
  • 1 Tbsp fresh basil, rinsed, dried, and chopped (or 1 tsp dried)
  • 1 Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)
  • ¼ tsp crushed red pepper
  • ¼ tsp salt
  • Cooking spray

INSTRUCTIONS
  1. Spray sauté pan with cooking spray.  Preheat over high heat.
  2. Cook chicken in hot sauté pan, stirring for 3–5 minutes.  Reduce heat.
  3. Add tomatoes with juice, chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper, and salt.  Bring to boil over high heat, and then reduce heat to simmer.
  4. Simmer, covered, for 10 minutes.

Tip: Delicious served over rice.

Nutrition (per serving):

Calories 274, Total fat 5 g, Saturated fat 1 g, Cholesterol 73 mg, Sodium 383 mg, Total fiber 4 g, Protein 30 g, Carbohydrates 30 g, Potassium 944 mg.

 Courtesy of National Heart, Lung, and Blood Institute