20-Minute Chicken Creole

Serving Size: 1 cup | Serves: 8


  • 1 tablespoon oil
  • 2 chicken breasts (skinless, boneless)
  • 1 can diced tomatoes (14 1/2 ounces)
  • 1 cup chili sauce
  • 1 green pepper (chopped, large)
  • 2 celery stalks (chopped)
  • 1 onion (chopped)
  • 2 garlic cloves (minced)
  • 1 teaspoon dried basil
  • 1 teaspoon dried parsley
  • 1/4 teaspoon cayenne pepper
  • 1/4 teaspoon salt


  1. Heat pan over medium-high heat. Add oil and chicken and cook until the chicken reaches an internal temperature of 165°F (3–5 minutes).
  2. Reduce heat to medium and add tomatoes with juice, chili sauce, green pepper, celery, onion, garlic, basil, parsley, cayenne pepper, salt.
  3. Bring to a boil; reduce heat to low and simmer, covered, for 10–15 minutes.
  4. Serve over hot, cooked rice or whole wheat pasta.

Nutrition information per serving:
77 calories, 3g total fat, 0g saturated fat, 0g trans fat, 21mg cholesterol, 255mg sodium, 6g total carbohydrate, 2g fiber, 3g sugar, 8g protein

Source: MyPlate, www.myplate.gov

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