20-MINUTE CHICKEN CREOLE

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20-Minute Chicken Creole image

This quick Southern dish contains no added fat and very little added salt in a spicy tomato sauce. NUTRITION INFO (per 1.5-cup serving) Calories: 255.4 Fat: 4.5 g Carbohydrates: 20.7 g Protein: 33.3 g From SparkPeople.com

Provided by BurtonFanatic

Categories     One Dish Meal

Time 20m

Yield 4 serving(s)

Number Of Ingredients 12

nonstick cooking spray, as needed
4 medium boneless skinless chicken breast halves, cut into 1-inch strips
1 (14 ounce) can diced tomatoes
1 cup low-sodium chili sauce
1 large green pepper, chopped
1/2 cup celery, chopped
1/4 cup onion, chopped
2 garlic cloves, minced
1 tablespoon fresh basil or 1 teaspoon dried basil
1 tablespoon fresh parsley or 1 teaspoon dried parsley
1/4 teaspoon crushed red pepper flakes
1/4 teaspoon salt

Steps:

  • Spray a deep skillet with nonstick cooking spray. Preheat pan over high heat.
  • Cook chicken in hot skillet, stirring for 3-5 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 boil; reduce heat and simmer, Serve over hot cooked rice or whole wheat pasta.

Nutrition Facts : Calories 234.7, Fat 2.1, SaturatedFat 0.5, Cholesterol 68.4, Sodium 1435.9, Carbohydrate 23.2, Fiber 3.5, Sugar 5.4, Protein 30.3

*** Explore more 20-Minute Chicken Creole Recipes »

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