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Health Heart Recipes: 20 Minute Chicken Creole

You don't add any fat (such as butter or oil) to this dish, and it's low in salt too. The spicy tomato sauce adds plenty of flavor.

Ingredients:

Non-stick cooking spray, as needed
4 medium chicken breast halves, skinned, boned and cut into 1-inch strips
1 can (14 ounces) low-sodium tomatoes, cut up
1 cup low-sodium chili sauce
1 ½ cup chopped green peppers
1 ½ cup chopped celery
¼ cup chopped onion
2 cloves minced garlic
1 tablespoon fresh chopped basil, or 1 teaspoon dried
1 tablespoon fresh parsley, or 1 teaspoon dried
¼ teaspoon crushed red pepper (or more, if you like it more spicy)
¼ teaspoon salt

Directions:

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

Yield: 4 servings. Serving size: 1 ½ cup.

Calories: 255
Total fat: 3 grams
Saturated fat: less than 1 gram
Cholesterol: 100 milligrams
Sodium: 465 milligrams


Source:
National Heart, Lung, and Blood Institute, March 2002