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20-Minute Chicken Creole

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

Ingredients

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

   ** To cut back on sodium, try low sodium canned tomatoes.

   Each serving provides:
   Calories: 255
   Total fat: 3 g
   Saturated fat: less than 1 g
   Cholesterol: 100 mg
   Sodium: 465 mg
   

Source: NHBLI

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