[blindweightwatcher] 20-MINUTE CHICKEN CREOLE
- From: "Jan Bailey" <jb021951@xxxxxxxxxxx>
- To: <blindweightwatcher@xxxxxxxxxxxxx>
- Date: Fri, 6 Mar 2009 04:49:28 -0600
20-MINUTE CHICKEN CREOLE
4 medium chicken breast halves, skinless, boned, and cut into 1-inch strips*
1 cup (14 oz) cut up tomatoes**
1 cup low-sodium chili sauce
1 1/2 cups (1 large) chopped green pepper
1 1/2 cups chopped celery
1/4 cup chopped onion
2 cloves garlic, minced
1 tbsp fresh basil (or 1 tsp dried)
1 tbsp fresh chopped parsley (or 1 tsp dried)
1/4 tsp crushed red pepper
1/4 tsp salt
as needed nonstick cooking spray
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.
* For convenience, you can use uncooked boneless, skinless chicken breast.
** To cut back on sodium, try low sodium canned tomatoes.
Yield: 4 servings, serving size: 1 1/2 cups
Each serving provides: Calories: 274, Total fat: 5 g, Saturated fat:
1 g, Cholesterol: 73 mg, Sodium: 383 mg, Total fiber: 4 g, Protein:
30 g, Carbohydrates: 30 g, Potassium: 944 mg
Source: NIH
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