Friday, May 16, 2008

20 Minute Chicken Creole

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


nonstick cooking spray as needed
4 medium chicken breast halves, skinned, boned, and cut into 1" strips*
1 can (14 oz.) tomatoes, cut up**
1 cup low-sodium chili sauce
1-1/2 cups green peppers, chopped (1 large)
1/2 cup celery, chopped
1/4 cup onion, chopped
2 cloves minced garlic
1 tablespoon fresh basil or 1 teaspoon dried
1 tablespoon fresh parsley or 1 teaspoon dried
1/4 teaspoon crushed red pepper
1/4 teaspoon salt


1.Spray a deep skillet with nonstick spray coating. Preheat pan over high heat.

2.Cook chicken in hot skillet, stirring, for 3-5 minutes, or until no longer pink. Reduce heat.

3.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.

4.Serve over hot cooked rice or whole wheat pasta.

* You can substitute 1 lb. boneless, skinless, chicken breast, cut into 1-inch strips.
That is what I did.

Yield: 4 servings--Serving Size: 1-1/2 cup.

I had this for lunch today. I especially liked the consistancy of the veggies as they were still a bit crunchy, being only cooked for 10 minutes! It was very filling without rice or pasta.

It was spicy, which I love--in fact I doubled the pepper flakes in the recipe!