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20-minute chicken creole

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    20-minute chicken creole

    This recipe is high in fiber and low in saturated fat, making it a heart-smart choice!

    Ingredients

    nonstick cooking spray
    1 pound boneless, skinless chicken breasts, cut into 1-inch cubes
    1 14-ounce can no-salt-added diced tomatoes
    2 tablespoons tomato paste
    1 cup no-salt-added tomato sauce
    1 1/2 cups diced green bell pepper
    1 1/2 cups diced celery
    1/3 cup diced onion
    3 cloves garlic, minced
    1 tablespoon chopped fresh basil (You can also use 1 teaspoon dried.*)
    1 tablespoon chopped fresh parsley (You can also use 1 teaspoon dried.*)
    3/4 teaspoon crushed red chili pepper flakes
    1 tablespoon apple cider vinegar
    2 tablespoons packed brown sugar
    2 teaspoons chili powder
    4 cups cooked brown rice

    Directions

    1. Spray a deep skillet with nonstick cooking spray and preheat on high.
    2. Cook chicken for 3 to 5 minutes, until chicken is no longer pink.
    3. Add remaining ingredients except for the rice. Bring to a boil, reduce heat and cover. Allow to simmer for 10 minutes.
    4. Serve warm over brown rice.

    Makes 4 servings

    Carb choices per serving: 4

    *Option not included in nutrition facts.

    You can also serve the chicken creole over whole-grain pasta instead of brown rice.* Try to pick a pasta shape that works well with chunky tomato and meat sauces such as penne.


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