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Low Fat 20 Minute Chicken Creole
as needed 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)
1-1/2 C celery, chopped
1/4 C onion, chopped
2 cloves minced garlic
1 tablespoon fresh basil or 1 tsp dried
1 tablespoon 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 cups.
Calories.....255....Fat.....3 g.....Sodium....465 mg....Fiber....2 g.
This page is maintained by
Chef Frank Fileccia, CCC, CEC, GOM
(
Frank's Recipes
)
Copyright
© Frank Fileccia 1998, 1999, 2000, 2001, 2002, 2003, 2004.
