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Fresh new ideas while on the Cycle Diet. Gluten Free recipes and substitution suggestions are indicated. Open to the public.
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TOPIC: Fast & Easy Chicken Creole

Fast & Easy Chicken Creole 09 May 2008 15:11 #4562

  • Debra
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Another winning GF low calorie recipe from Sparkpeople....I recieve in e-mail today.

20-Minute Chicken Creole
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Serves: 4

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

INGREDIENTS
Nonstick cooking spray as needed
4 medium chicken breast halves, skinned, boned, and cut into 1" strips
1 (14 oz.) can diced tomatoes
1 cup low-sodium chili sauce
1 large green pepper, chopped
1/2 cup celery, chopped
1/4 cup onion, chopped
2 cloves garlic, minced
1 tablespoon fresh basil, or 1 teaspoon dried
1 tablespoon fresh parsley, or 1 teaspoon dried
1/4 teaspoon crushed red pepper
1/4 teaspoon salt

DIRECTIONS
1. Spray a 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 and their juice, low-sodium chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper, and salt.
4. Bring to boil; reduce heat and simmer, covered, for 10 minutes.
5. Serve over hot cooked brown rice 

NUTRITION INFO (per 1.5-cup serving)
Calories: 255.4
Fat: 4.5 g
Carbohydrates: 20.7 g
Protein: 33.3 g
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