20-Minute Chicken Creole
By 30 Minutes or Less
This quick southern dish contains no added fat and very little added salt!

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  • Prep Time: 20 minutes
Category: Main Dishes
Serves: 4
Cups of Fruits & Vegetables per Serving: 1 1/4
Think Variety; Think Color: Red, White, Green

Ingredients

Non-stick cooking spray as needed

4 medium Chicken breast halves, skinned, boned, and cut into 1-inch strips

1 can (14 oz) tomatoes, cut up

1 cup Chili sauce, low sodium

1 1/2 cups Green peppers, chopped

1 1/2 cups Celery, chopped

1/4 cup Onion, chopped

2 cloves Garlic, minced

1 Tbsp Basil, fresh (or 1 tsp dried)

1 Tbsp Parsley, fresh (or 1 tsp dried)

1/4 tsp Crushed red pepper

1/4 tsp Salt

Directions

  1. Spray a deep skillet with non-stick cooking spray. Preheat pan over high heat.
  2. Cook chicken in hot skillet for 3-5 minutes, or until no longer pink. Reduce heat.
  3. Add tomatoes and their juice, chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper, and salt. Bring to a boil.
  4. Reduce heat and cover. Simmer for about 10 minutes.
  5. Serve over rice or whole wheat pasta.

Nutritional Information

  • Calories:    274
  • Carbohydrates:    30g
  • Total Fat:    5g
  • Cholesterol:    73mg
  • Saturated Fat:   1g
  • Dietary Fiber:    4g
  • % of Calories from Fat:    16%
  • Sodium:    383 mg
  • Protein:    30g
  • Recipe Credit
  • Courtesy of the Department of Health and Human Services

 

 

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