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20-Minute Chicken Creole

This quick Southern-style dish contains no added fat and very little added salt in its spicy tomato sauce

Recipe Source: Deliciously Healthy Dinners
Prep time Cook time Yields Serving Size
15 minutes 20 minutes 4 servings 1½ C


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

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


  • 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.

Tip: Delicious served over rice.

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