20-Minute Chicken Creole

This quick Creole dish is packed with lean protein and fiber-rich vegetables, making it a satisfying, low-calorie meal.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 12 oz boneless, skinless chicken breast, cut into thin strips · 506 kcal in the whole recipe
• 1 cup canned whole peeled tomatoes, chopped · 145 kcal in the whole recipe
• 1 cup low-sodium chili sauce · 323 kcal in the whole recipe
• 1½ cups green bell pepper, chopped · 48 kcal in the whole recipe
• 1½ cups celery, chopped · 30 kcal in the whole recipe
• ¼ cup onion, chopped · 22 kcal in the whole recipe
• 1 tbsp garlic, minced · 18 kcal in the whole recipe
• 1 tbsp fresh basil, chopped (or 1 tsp dried) · 1 kcal in the whole recipe
• 1 tbsp fresh parsley, chopped (or 1 tsp dried) · 2 kcal in the whole recipe
• ¼ tsp crushed red pepper
• ¼ tsp salt
• Cooking spray

Method

1. Spray a large sauté pan with cooking spray and heat it over high heat. Add the chicken strips and cook, stirring frequently, for 3 to 5 minutes until lightly browned.

   

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

   

3. Bring the mixture to a boil over high heat, then immediately reduce the heat to low. Cover and simmer gently for 10 minutes until the vegetables are tender and the chicken is fully cooked. Serve hot, optionally over brown rice.

   

Adapted from an NIH / NHLBI heart-healthy recipe (public domain). Portions, macros, diet checks and step photos by Besly.