20-Minute Chicken Creole

This quick Southern-style dish contains no added fat and very little added salt in its spicy tomato sauce

Recipe Source: Deliciously Healthy Dinners
Prep time Cook time Yields Serving Size
15 minutes 20 minutes 4 servings 1½ C

Ingredients

12 oz boneless, skinless chicken breast, cut into thin strips
1 C canned whole peeled tomatoes, chopped
1 C chili sauce (look for lowest sodium version)
1½ C green bell pepper, rinsed and chopped
1½ C celery, rinsed and chopped
¼ C onion, chopped
1 Tbsp garlic, minced (about 2–3 cloves)
1 Tbsp fresh basil, rinsed, dried, and chopped (or 1 tsp dried)
1 Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)
¼ tsp crushed red pepper
¼ tsp salt
Cooking spray
calories 274
Total fat 5 g
Saturated fat 1 g
Cholesterol 73 mg
Sodium 383 mg
Total fiber 4 g
Protein 30 g
Carbohydrates 30 g
Potassium 944 mg

Directions

1
Spray sauté pan with cooking spray.  Preheat over high heat.
2
Cook chicken in hot sauté pan, stirring for 3–5 minutes.  Reduce heat.
3
Add tomatoes with juice, chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper, and salt.  Bring to boil over high heat, and then reduce heat to simmer.
4
Simmer, covered, for 10 minutes.
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