Posted by: Duke Raleigh Hospital | August 9, 2012

20-Minute [Healthy] Chicken Creole: spice things up…quickly!

Bring the Bayou to you! Packed with flavor and just a little punch, this quick and healthy recipe is a sure favorite!

Nutrition Facts

Serving Size 1 ½ cup
Calories 255
Total Fat 3 g
Saturated Fat less than 1 g
Cholesterol 100 mg
Sodium 465 mg

Servings and Times

Servings 4

Ingredients and Preparation    

Ingredients

Measures

Nonstick cooking spray as needed
Medium chicken breast halves, skinned, boned, and cut into 1-inch strips* 4
Tomatoes, cut up 1 can (14 ounces)
Low-sodium chili sauce 1 cup
Green peppers, chopped (1 large) 1 ½ cups
Celery, chopped ½ cup
Onion, chopped ¼ cup
Garlic cloves, minced 2
Fresh basil 1 tablespoon (or 1 teaspoon dried)
Fresh parsley 1 tablespoon (or 1 teaspoon dried)
Crushed red pepper ¼ teaspoon
Salt ¼ teaspoon

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.

 


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

Categories

%d bloggers like this: