20-MINUTE CHICKEN CREOLE

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

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

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.

Yield: 4 servings--Serving Size: 1-1/2 cup

Each serving provides:

Calories: 255 

Total fat: 3 g 

Saturated fat: less than 1 g 

Cholesterol: 100 mg 

Sodium: 465 mg