Cooking at Home - 20-Minute Chicken Creole

Cooking - Home Food Fish Vegetable Fruit Meat - iStock - TanyaLovus
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