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


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


Spray sauté pan with cooking spray.  Preheat over high heat.
Cook chicken in hot sauté pan, stirring for 3–5 minutes.  Reduce heat.
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.
Simmer, covered, for 10 minutes.

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