Budget Menu & Dirt Cheap Recipes General Recipes 20-MINUTE CHICKEN CREOLE

Viewing 0 reply threads
  • Author
    Posts
    • #236905

      20-minute chicken creole
      this quick southern dish contains no added fat and very little added
      salt in its spicy tomato sauce.

      as needed 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

      Spray a deep skillet with nonstick spray coating. Preheat pan over
      high heat.
      Cook chicken in hot skillet, stirring, for 3-5 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.
      * 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

      Each serving provides:

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

Viewing 0 reply threads
  • You must be logged in to reply to this topic.

Budget Menu & Dirt Cheap Recipes General Recipes 20-MINUTE CHICKEN CREOLE