20-Minute Chicken Creole

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

• Prep: 15 min
• Cook: 20 min
• Total: 35 min
• Servings: 4
• Cuisine: Southern
• Difficulty: Easy
• Cost: $3.30/serving

Dietary

• Gluten-Free
• Dairy-Free
• Nut-Free
• Egg-Free
• High-Protein

Tags

• quick
• healthy
• savory
• comfort food
• stir-fry

Ingredients

• 12 ounce chicken breast (boneless, skinless, cut into thin strips)
• 1 cup canned whole peeled tomatoes (chopped)
• 1 cup chili sauce (lowest sodium version)
• 1.5 cup green bell pepper (rinsed, chopped)
• 1.5 cup celery (rinsed, chopped)
• 0.25 cup onion (chopped)
• 1 tablespoon garlic (minced)
• 1 tablespoon fresh basil (rinsed, dried, chopped)
• 1 tablespoon fresh parsley (rinsed, dried, chopped)
• 0.25 teaspoon crushed red pepper
• 0.25 teaspoon salt
• 1 cooking spray

Instructions

1. Spray sauté pan with cooking spray. Preheat over high heat.
2. Cook chicken in hot sauté pan, stirring for 3–5 minutes.
3. Reduce heat. Add tomatoes with juice, chili sauce, green bell pepper, celery, onion, garlic, fresh basil, fresh parsley, crushed red pepper, and salt.
4. Bring to boil over high heat, and then reduce heat to simmer. Simmer, covered, for 10 minutes.

Notes

Delicious served over rice.

Nutrition (per serving)

• Calories: 274
• Protein: 30 g
• Carbohydrates: 30 g
• Fat: 5 g
• Fiber: 4 g
• Sodium: 383 mg
• Saturated Fat: 1 g
• Sugar: 15 g
• Cholesterol: 73 mg