Chicken Creole

As the kids start back to school, it may seem tough to find easy-to-make yet nutritious meals. This quick Southern-style dish contains no added fat and very little added salt in its spicy tomato sauce, and takes only 15 minutes prep time and 15 minutes to cook. Try serving it over whole-grain rice for a well-rounded meal.


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 cups green bell pepper, rinsed and chopped
1½ cups 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


  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 boil over high heat, and then reduce heat to simmer.
  4. Simmer, covered, for 10 minutes.
  5. Serve over rice.
Serves 4 (Serving size: 1½ cups)
Nutritional information: 274 calories; 5g fat; 1g saturated fat; 73mg cholesterol; 383mg sodium; 4g fiber; 30g protein; 30g carbohydrates; 944 potassium

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