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Healthy Eating Recipes: 20-Minute Chicken Creole

02/01/2011 01:40:00 admin
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This quick Southern-style dish contains no added fat and very little added salt in its spicy tomato sauce

Recipe Source: Deliciously Healthy Dinners

Prep time Cook time Yields Serving Size
15 minutes 20 minutes 4 servings 1½ C

Ingredients

12 oz boneless, skinless chicken breast, cut into thin strips
1 C canned whole peeled tomatoes, chopped
1 C chili sauce (look for lowest sodium version)
1 1/2 C green bell pepper, rinsed and chopped
1 1/2 C celery, rinsed and chopped
1/4 C onion, chopped
1 Tbsp garlic, minced (about 2–3 cloves)
1 Tbsp fresh basil, rinsed, dried, and chopped (or 1 tsp dried)
1 Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)
1/4 sp crushed red pepper
1/4 tsp salt
Cooking spray

Directions

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

Tip: Delicious served over rice.

Nutrition Facts

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
 
Recipe courtesy of Keep the Beat™, National Heart, Lung, and Blood Institute.
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