20-minute chicken creole

Heart Smart Gluten Free Low Sodium

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.

Source: Allina Health's Patient Education Department, Heart Healthy Recipes, nutr-ahc-93462
First Published: 03/01/2005
Last Reviewed: 12/07/2015

whole grain pasta
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.
20 minute chicken creole label