Wednesday, December 9, 2009

(113) 20 Minute Chicken Creole

I got this recipe from our health & wellness website at work. I was a little leary, but figured hey, why not. I'm glad I took the chance! The veggies were a little crunchy, which was a nice surprise!! It was spicy, but not 'light you on fire' hot! I served over rice.

This quick Southern dish contains no added fat and very little added salt in its spicy tomato sauce.

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

nonstick cooking spray
4 medium chicken breast halves, skinned, boned, and cut into 1-inch strips
1 can (14 oz) tomatoes, cut up
1 C low-sodium chili sauce
1-1/2 C green peppers, chopped (1 large)
1/2 C celery, chopped
1/4 C onion, chopped
2 cloves minced garlic
1 Tbsp fresh basil or 1 tsp dried
1 Tbsp fresh parsley or 1 tsp dried
1/4 tsp crushed red pepper
1/4 tsp salt

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.

Each serving provides:

Calories: 255
Total fat: 3 g
Saturated fat: less than 1 g
Cholesterol: 100 mg
Sodium: 465 mg

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