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.

Ingredients

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


Directions

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!

Enjoy!!