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for May 2008
20-MINUTE CHICKEN CREOLE
INGREDIENTS:
as needed nonstick cooking spray
4 medium chicken breast halves, skinned, boned, and cut into 1-inch strips
1 can (14 oz) tomatoes, cut up*
1 C low-sodium chili sauce
1-1/2 C green peppers, chopped (1 large)
1/2 C celery, chopped
1/4 C onion, chopped
2 cloves minced garlic
1 Tbsp fresh basil or 1 tsp dried
1 Tbsp fresh parsley or 1 tsp dried
1/4 tsp crushed red pepper
1/4 tsp salt
DIRECTIONS:
1. Spray a deep skillet with nonstick spray coating. Preheat pan over high heat.
2. Cook chicken in hot skillet, stirring, for 3-5 minutes, or until no longer pink. Reduce heat.
3. 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.
4. Serve over hot cooked rice or whole wheat pasta.
* To cut back on sodium, try low sodium canned tomatoes.
NUTRITIONAL INFORMATION: (per serving)
Yield: 4, 1 1/2 cup servings
Each serving provides:
Calories: 255
Total fat: 3 g
Saturated fat: less than 1 g
Cholesterol: 100 mg
Sodium: 465 mg
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