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SOURCE: Keep the Beat, National Heart, Lung and Blood Institute

20-Minute Chicken Creole

Yield: 4 servings
Serving Size: 1.5 cups

ingredients

  • 4 medium chicken breast halves, skinless, boneless, and cut into 1-inch strips
  • 1 cup (14 oz) tomatoes, cut up*
  • 1 cup low-sodium chili sauce
  • 1 1/2 cups (1 large) green pepper, chopped
  • 1 1/2 cups celery, chopped
  • 1/4 cup onion, chopped
  • 2 cloves garlic, minced
  • 1 tbsp fresh basil (or 1 tsp dried)
  • 1 tbsp fresh parsley (or 1 tsp dried)
  • 1/4 tsp red pepper, crushed
  • 1/4 tsp salt
  • as needed nonstick cooking spray
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NUTRITION FACTS PER SERVING
274 calories, 5 g fat, 1 g saturated fat, 73 mg cholesterol, 30 g protein, 30 g carbohydrate, 383 mg sodium, 944 mg potassium, 4 g fiber

directions

Spray 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 with juice, low sodium chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper, and salt. Bring to boil and reduce heat. Simmer covered for 10 minutes. Serve over hot cooked rice or whole wheat pasta.

recipe notes

Use brown rice instead of white rice.

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

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