Know The Signs

Twenty-Minute Chicken Creole

Ingredients:

  • 4 medium chicken breast halves, skinless, boned and cut into 1-inch strips*
  • 1 cup (14 ounces) tomatoes, cut up**
  • 1 cup low-sodium chili sauce
  • 1½ cup (1 large) green pepper, chopped
  • 1½ cup celery, chopped
  • ¼ cup onion, chopped
  • 2 cloves garlic, minced
  • 1 tablespoon fresh basil (or 1 teaspoon dried)
  • 1 tablespoon fresh parsley (or 1 teaspoon dried)
  • ¼ teaspoon red pepper, crushed
  • ¼ teaspoon salt
  • Nonstick cooking spray, as needed

* For convenience, you can use uncooked boneless, skinless chicken breast.
** To cut back on sodium, try low-sodium canned tomatoes.

Instructions:

  • Spray deep skillet with nonstick cooking spray. Preheat pan over high heat.
  • Cook chicken in hot skillet, stirring, for 3-5 minutes or until no longer pink. Reduce heat.
  • Add tomatoes with juice, low sodium chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper and salt. Bring to a boil and reduce heat. Simmer covered for 10 minutes.
  • Serve over hot cooked rice or whole-wheat pasta.

Nutrition:

Yield: 4 servings
Serving size: 1½ cup

Each serving provides:

  • Calories: 274
  • Total fat: 5 grams
  • Saturated fat: 1 gram
  • Cholesterol 73 milligrams
  • Sodium: 383 milligrams
  • Total fiber: 4 grams
  • Protein: 30 grams
  • Carbohydrates: 30 grams
  • Potassium: 944 milligrams