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20-minute Chicken Creole

Bell peppersPeppers are fat-free, low sodium, cholesterol-free, low in calories and high in vitamin C. Sweet bell peppers, used in this recipe, make a great snack if you’re looking for something with a crunch. Choose peppers that are firm and brightly colored, with tight skin. Refrigerate them in a plastic bag and use them within five days.

20-minute Chicken Creole

Ingredients

  • Four medium, boneless chicken breasts, cut into 1-inch strips
  • 14-ounce can of tomatoes, chopped
  • 1 cup low-sodium chili sauce
  • 1 1/2 cups bell pepper (one large bell pepper), chopped
  • 1/2 cup celery, chopped
  • 1/4 cup onion, chopped
  • 2 cloves garlic, minced
  • 1 tablespoon chopped, fresh basil or 1 teaspoon crushed, dried basil
  • 1 teaspoon crushed red pepper
  • 1/4 teaspoon salt (optional)
  • Non-stick cooking spray

Directions

  1. Spray a deep skillet with non-stick spray.
  2. Preheat pan using high heat.
  3. Cook chicken in hot skillet, stirring for three to five minutes or until no longer pink. Reduce heat.
  4. Add tomatoes and their juice, low-sodium chili sauce, bell pepper, celery, onion, garlic, basil, crushed red pepper and salt. Bring to a boil.
  5. Reduce heat, cover and simmer for 10 minutes.
  6. Serve over hot, cooked rice or whole wheat pasta.

Nutrition Information per serving

  • Calories: 255
  • Carbohydrates: 16 g
  • Protein: 31 g
  • Fat: 3 g
  • Cholesterol: 100 mg
  • Sodium: 465 mg
  • Fiber: 2 g