20-Minute Chicken Creole

4 medium chicken breast halves, skinless, boned, and cut into
1-inch strips*
1 C (14 oz) tomatoes, cut up**
1 C low-sodium chili sauce
11/2 C (1 large) green pepper, chopped
11/2 C celery, chopped
1/4 C onion, chopped
2 cloves garlic, minced
1 Tbsp fresh basil (or 1 tsp dried)
1 Tbsp fresh parsley (or 1 tsp dried)
1/4 tsp red pepper, crushed
1/4 tsp salt

as needed nonstick cooking spray
* For convenience, you can use uncooked boneless, skinless chicken breast.
** To cut back on sodium, try low sodium canned tomatoes.


1. Spray deep skillet with nonstick
cooking spray. 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 with juice, low sodium
chili sauce, green pepper, celery, onion,
garlic, basil, parsley, crushed red
pepper, and salt. Bring to boil and
reduce heat. Simmer covered for
10 minutes.
4. Serve over hot cooked rice or whole
wheat pasta.

Yield: 4 servings
Serving size: 11/2 cups
Each serving provides:
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