20-Minute Chicken Creole

8 servings132 calories

재료

• 1 tablespoon vegetable oil (or cooking oil of choice)
• 1 pound skinless, boneless chicken breasts
• 1 can (14.5 ounces) no salt added diced tomatoes
• 1 cup chili sauce (see note below)
• 1 large green pepper (chopped)
• 2 medium celery stalks (chopped)
• 1 medium onion (chopped)
• 2 garlic cloves (minced)
• 1 teaspoon dried basil
• 1 teaspoon dried parsley
• 1/4 teaspoon cayenne pepper

만드는 법

1. Wash hands with soap and water.
2. Heat pan over medium-high heat (350 degrees F in an electric skillet).
3. Add vegetable oil and chicken and cook until the chicken reaches an internal temperature of 165 degrees F (3-5 minutes).
4. Reduce heat to medium (300 degrees F in electric skillet).
5. Add tomatoes with juice, chili sauce*, green pepper, celery, onion, garlic, basil, parsley, and cayenne pepper.
6. Bring to a boil; reduce heat to low and simmer, covered for 10-15 minutes.
7. Serve over hot, cooked rice or whole wheat pasta.

영양(1인분)

• 1인분 크기: 1 cup
• 132 calories
• Protein: 13.33 g
• Fat: 3.41 g
• Carbs: 11.87 g
• Sodium: 488.75 mg