Cooking at Home - 20-Minute Chicken Creole

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Published Wednesday, December 27, 2017

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

11/2 cups green peppers, chopped (1 large)

11/2 cups celery, chopped

1/4 cup 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 crushed red pepper

1/4 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: 11/2 cups

Each serving provides:

Calories: 274

Total fat: 5 g

Saturated fat: 1 g

Cholesterol: 73 mg

Sodium: 383 mg

Fiber: 4 g

Protein: 30 g

Carbohydrate: 30 g

Potassium: 944 mg may earn an affiliate commission if you purchase products or services through links in an article. Prices, when displayed, are accurate at the time of publication but may change over time. Commissions do not influence editorial independence.

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