20-Minute Chicken Creole

This high-protein, low-fat dish is packed with antioxidant-rich vegetables and warm spices, making it a flavorful and heart-healthy meal.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (8 servings), not per serving.

• 1 tablespoon vegetable oil · 127 kcal in the whole recipe
• 1 pound skinless, boneless chicken breasts, cut into bite-sized pieces · 516 kcal in the whole recipe
• 1 can (14.5 ounces) no salt added diced tomatoes · 76 kcal in the whole recipe
• 1 cup chili sauce · 235 kcal in the whole recipe
• 1 large green pepper, chopped · 35 kcal in the whole recipe
• 2 medium celery stalks, chopped · 12 kcal in the whole recipe
• 1 medium onion, chopped · 45 kcal in the whole recipe
• 2 garlic cloves, minced · 5 kcal in the whole recipe
• 1 teaspoon dried basil · 2 kcal in the whole recipe
• 1 teaspoon dried parsley · 3 kcal in the whole recipe
• 1/4 teaspoon cayenne pepper

Method

1. Heat the vegetable oil in a large skillet over medium-high heat. Add the chicken pieces and cook for 3 to 5 minutes until they are lightly browned and cooked through.

   

2. Reduce the heat to medium. Stir in the diced tomatoes with their juice, chili sauce, chopped green pepper, celery, onion, garlic, basil, parsley, and cayenne pepper.

   

3. Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for 10 to 15 minutes until the vegetables are tender. Serve hot over brown rice or whole wheat pasta if desired.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.