Quick Chicken Veggie Creole

By Barbara Day, M.S., R.D., C.N.

 This is an easy-to-fix recipe that is loaded with dietary fiber, vitamins B1, B2, pantothenic acid, copper, iron, magnesium and manganese. The recipe is also a good source of vitamins A, B3, B6,  and C and minerals and electrolytes such as potassium, phosphorus and selenium.

Nutritional Information Per Serving: 370 calories, 17 grams protein, 15 grams of fat,  44 grams of CHO, 4 grams of fiber, 620 mg sodium.

Preparation Time:  10 minutes Cook Time: 15 minutes

Serves:  4

Ingredients

  • 4 boneless chicken breast tenders, cut into 1” strips (12 oz)
  • 1 can (14 oz) low sodium diced tomatoes
  • 1 cup low sodium chili sauce
  • 1 ½ cup green peppers chopped
  • 1 ½ cup celery, chopped
  • ¼ cup onion, chopped
  • 2 cloves of garlic, minced
  • 1 tbsp fresh basil or 1 tsp of dried basil
  • 1 tbsp fresh parsley  or 1 tsp of dried parsley
  • ¼ tsp crushed red pepper
  • ¼ tsp salt

Instructions

Spray a deep skillet with non-stick cooking spray. Preheat the pan over high heat. Cook chicken in a hot skillet for 3 to 5 minutes or until no longer pink.  Reduce heat. Add the rest of the ingredients. Bring to a boil. Reduce heat and cover simmering about 10 minutes. Serve over brown rice, whole wheat couscous or whole wheat pasta.

Shopping List

  • 4 boneless chicken breast tenders (12 oz)
  • 1 can (14 oz) low sodium diced tomatoes
  • low sodium chili sauce
  • green peppers
  • celery
  • onion
  • 2 cloves of garlic
  • fresh basil
  • fresh parsley
  • crushed red pepper

Image from: www.tasteofhome.com

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHEALTHWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 11 grandchildren.    

 

 

 

 

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