"The Court Reporter's" 20 Minute Chicken Creole

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

 

 

 

Ingredients:

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

 

Directions:

1.Spray a deep skillet with nonstick spray coating. 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 boiling; reduce heat and simmer, covered, for 10 minutes. 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.




Number of Servings: 2 (Serving Size 2-2 1/2 cups)


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