Issue link: https://read.uberflip.com/i/1145989
38 deliciously healthy dinners 20-minute chicken creole Prep time: 15 minutes Cook time: 20 minutes this quick Southern-style dish contains no added fat and very little added salt in its spicy tomato sauce 12 oz boneless, skinless chicken breast, cut into thin strips 1 C canned whole peeled tomatoes, chopped 1 C chili sauce (look for lowest sodium version) 1½ C green bell pepper, rinsed and chopped 1½ C celery, rinsed and chopped ¼ C 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 1 Spray sauté pan with cooking spray. Preheat over high heat. 2 Cook chicken in hot sauté pan, stirring for 3–5 minutes. Reduce heat. 3 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. 4 Simmer, covered, for 10 minutes. Tip: Delicious served over rice. yield: 4 servings serving size: 1½ C each serving provides: calories 274 total fat 5 g saturated fat 1 g cholesterol 73 mg sodium 383 mg total fiber 4 g protein 30 g carbohydrates 30 g potassium 944 mg