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20-Minute Chicken Creole

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

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

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

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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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