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20-Minute Chicken Creole

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20-Minute Chicken Creole
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20-Minute Chicken Creole
En Español

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  • Makes: 8 servings
  • Cook Time: 20 minutes

This Creole-inspired dish uses chili sauce and cayenne pepper to spice it up. Tomatoes, green pepper, celery, onions and garlic spices also surround the chicken with delicious color. This main dish can be cooked on the stovetop or with an electric skillet.

Ingredients

  • 1 tablespoon vegetable oil
  • 2 chicken breast (whole, skinless, boneless)
  • 1 can diced tomatoes (14 1/2 oz., with juice)
  • 1 cup chili sauce
  • 1 green pepper (chopped, large)
  • 2 celery stalk (chopped)
  • 1 onion (chopped)
  • 2 garlic clove (minced)
  • 1 teaspoon dried basil
  • 1 teaspoon parsley (dried)
  • 1/4 teaspoon cayenne pepper
  • 1/4 teaspoon salt

Directions

  1. Heat pan over medium-high heat (350 degrees in an electric skillet). Add vegetable oil and chicken and cook until the chicken reaches an internal temperature of 165°F (3-5 minutes).
  2. Reduce heat to medium (300 degrees in electric skillet).
  3. Add tomatoes with juice, chili sauce, green pepper, celery, onion, garlic, basil, parsley, cayenne pepper, and salt.
  4. Bring to a boil; reduce heat to low and simmer, covered for 10-15 minutes.
  5. Serve over hot, cooked rice or whole wheat pasta.
  6. Refrigerate leftovers within 2-3 hours.
Source: Oregon State University Cooperative Extension Service,
Healthy Recipes

Nutrition Information

Serving Size: 1 cup (170g)
Nutrients Amount
Total Calories 76
Total Fat 3 g
Saturated Fat 0 g
Cholesterol 21 mg
Sodium 251 mg
Carbohydrates 6 g
Dietary Fiber 2 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 8 g
Vitamin D 0 mcg
Calcium 34 mg
Iron 1 mg
Potassium 427 mg
N/A - data is not available
Nutrients Amount
Total Calories 76
Total Fat 3 g
Saturated Fat 0 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0 g
Omega 3 - EPA 1 mg
Omega 3 - DHA 1 mg
Cholesterol 21 mg
Carbohydrates 6 g
Dietary Fiber 2 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 8 g
Minerals
Calcium 34 mg
Potassium 427 mg
Sodium 251 mg
Copper 90 mcg
Iron 1 mg
Magnesium 20 mg
Phosphorus 74 mg
Selenium 8 mcg
Zinc 0 mg
Vitamins
Vitamin A 25 mcg RAE
Vitamin B6 0 mg
Vitamin B12 0 mcg
Vitamin C 34 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 12 mcg
Folate 16 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 3 mg
Choline 24 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
1/2 cups
Protein Foods
3/4 ounces

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