Low Fat Chicken Creole Recipe

Low Fat Chicken Creole Recipe

Ingredients

• 2 skinless boneless chicken-breast halves, sliced
• 1/2 tablespoon olive or vegetable oil
• 1/2 medium green pepper, seeded, and cut into strips
• 1/4 cup diced celery
• 1/4 cup chopped onion
• 2 tablespoons lemon juice from concentrate
• 4 ounces tomato sauce
• 1/4 teaspoon hot-pepper sauce (up to 1/2)
• 1/4 teaspoon cayenne pepper
• hot cooked rice

Method

1. In large skillet, brown chicken in oil.
2. Add green bell pepper, celery, onion and lemon juice; cook 5 minutes, stirring frequently.
3. Add tomato sauce, hot pepper sauce and cayenne pepper.
4. Cook 5 to 10 minutes, until vegetables are crisp-tender, stirring frequently.
5. Serve over rice.
6. To microwave, place chicken in a 2-quart glass baking dish.
7. Cover; cook on High (100% power) 6 to 8 minutes, until chicken loses its pink color, stirring several times.
8. Add oil, bell pepper, celery, onion, lemon juice, tomato sauce, hot-pepper sauce and cayenne pepper; mix well.
9. Cover; cook on High 8 to 10 minutes, until vegetables are tender-crisp, stirring several times.
10. Serve over rice.
11. Makes 2 servings.
12. Preparation time: 15 minutes.
13. Cooking time: 15 minutes.
14. Per serving: About 241 cal, 15 g pro, 43 g car, 4 g fat, 15% cal from fat, 0 mg chol, 305 mg sod, 13 g fiber.

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