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