20-Minute Chicken Creole
Makes 4 Servings
total fat: 3g
saturated fat: 0.8g
dietary fiber: 1.5g
4 medium chicken breast halves (1 1/2 lbs total) skinned, boned, and cut into 1-inch strips
1, 14-ounce can tomatoes, cut up
1 cup low-sodium chili sauce
1 1/2 cups chopped green pepper (1 large)
1/2 cup chopped celery
1/4 cup chopped onion
2 cloves garlic, minced
1 tablespoon chopped fresh basil or 1 teaspoon dried basil, crushed
1 tablespoon chopped fresh parsley or 1 teaspoon dried parsley
1/4 teaspoon crushed red pepper
1/4 teaspoon salt
non-stick cooking spray
Spray deep skillet with non-stick spray coating. Preheat pan over high heat. Cook chicken in hot skillet, stirring for 3 to 5 minutes or until no longer pink.
Reduce heat. 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. Serve over hot, cooked rice or whole wheat pasta.
To reduce sodium, try low-sodium canned tomatoes.