20-Minute Chicken Creole

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

• non-stick cooking spray as needed
• 4 medium chicken breast halves, skinned, boned, and cut into 1-inch strips*
• 1 can (14 oz) tomatoes, cut up**
• 1 cup chili sauce, low-sodium
• 1½ cups green peppers, chopped (1 large)
• 1½ cups celery, chopped
• ¼ cup onion, chopped
• 2 cloves garlic, minced
• 1 Tbsp fresh basil or 1 tsp dried
• 1 Tbsp fresh parsley or 1 tsp dried
• ¼ tsp crushed red pepper
• ¼ tsp salt

1. Spray a deep skillet with non-stick 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.

*For convenience, you can use uncooked boneless, skinless chicken breasts.
**To cut back on sodium, try low-sodium canned tomatoes.

Yield: 4 servings
Serving size: 1½ cups

Each serving provides:
Calories: 274 - Total fat: 5g - Saturated fat: 1g

Source: Health.gov