March 4, 2019

Healthy Recipe – 20-minute Chicken Creole

20-minute chicken creole recipeThis nutritious dish is quick, simple and packed full of flavor and nutrients. Warm up with our 20-minute chicken creole recipe – created and nutritionist-approved by Mary Lindsey Jackson, a clinical nutritionist educator with Mission Weight Management.


12 oz boneless, skinless chicken breast, cut into thin strips
1 cup canned whole peeled tomatoes, chopped
1 cup chili sauce (look for lowest-sodium version)
1½ cup green bell pepper, rinsed and chopped
1½ cup celery, rinsed and chopped
¼ cup onion, chopped
1 Tbsp garlic, minced (about 2-3 cloves)
1 Tbsp fresh basil, rinsed, dried and chopped (or 1 tsp dried)
1 Tbsp fresh parsley, rinsed, dried and chopped (or 1 tsp dried)
¼ tsp crushed red pepper
¼ tsp salt
cooking spray


Spray sauté pan with cooking spray. Preheat over high heat. Cook chicken in hot sauté pan, stirring for 3-5 minutes. Reduce heat.

Add tomatoes with juice, chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper and salt. Bring to a boil over high heat, and then reduce heat to simmer. Simmer, covered, for 10 minutes. Tip: Serve over brown rice

4 servings – Nutrition information (per serving):

  • 274 calories
  • 5 g fat
  • 1 g saturated fat
  • 383 mg sodium
  • 30 g protein
  • 30 g carbohydrates
  • 4 g fiber

Source: National Heart, Lung, and Blood Institute

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