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20-MINUTE
CHICKEN CREOLE
This quick Southern dish contains no added fat and very little added salt in its spicy
tomato sauce.
as
needed
4
1 can (14 oz)
1 C
1-1/2 C
1-1/2 C
1/4 C
2
1 Tbsp
1 Tbsp
1/4 tsp
1/4 tsp
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cooking
spray
medium chicken breast halves, skinned, boned, and cut into 1-inch strips*
tomatoes, cut up**
low-sodium chili sauce
green peppers, chopped (1 large)
celery, chopped
onion, chopped
cloves minced garlic
fresh basil or 1 tsp dried
fresh parsley or 1 tsp dried
crushed red pepper
salt
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- 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
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