2007 Creole Chicken

By boandozzy

1 chicken breast half with 2/3 cup sauce and 1/2 cup rice equals 320 calories, 5 g fat (1 g saturated fat), 63 mg cholesterol, 447 mg sodium, 41 g carbohydrate, 3 g fiber, 27 g protein.

Diabetic Exchanges: 3 lean meat, 3 starch, 1/2 fat.

Originally published as Creole Chicken in Light & Tasty December/January 2007, p60

Ingredients

• 2 boneless skinless chicken breast halves (4 ounces each)
• 1 teaspoon canola oil
• 1 can (14-1/2 ounces) stewed tomatoes, cut up
• 1/3 cup julienned green pepper
• 1/4 cup chopped celery
• 1/4 cup sliced onion
• 1/2 to 1 teaspoon chili powder
• 1/2 teaspoon dried thyme
• 1/8 teaspoon pepper
• 1 cup hot cooked rice

Preparation

Step 1

In a small nonstick skillet coated with cooking spray, cook chicken in oil over medium heat for 5-6 minutes on each side or a meat thermometer reads 170° Remove and keep warm.

In the same skillet, combine the tomatoes, green pepper, celery, onion, chili powder, thyme and pepper. Bring to a boil. Reduce heat; cover and simmer for 10 minutes or until vegetables are crisp-tender. Return chicken to pan; heat through. Serve with rice. Yield: 2 servings.