- June 20, 2006 at 7:07 pm #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
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
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
** To cut back on sodium, try low sodium canned tomatoes.
Yield: 4 servings–Serving Size: 1-1/2 cup
Each serving provides:
Total fat: 3 g
Saturated fat: less than 1 g
Cholesterol: 100 mg
Sodium: 465 mg
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