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Chicken and Vegetable Creole

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Chicken and Vegetable Creole Recipe
Nutrition Facts*
Serving Size
14 Recipe
Servings Per Recipe
4
Amount Per Serving
Calories
416
Calories from Fat
45
% Daily Value
Total Fat
5g
8%
Saturated Fat
1g
5%
Trans Fat
0g
Cholesterol
66mg
22%
Sodium
433mg
18%
Total Carbohydrates
59g
20%
Dietary Fiber
6g
24%
Sugars
13g
Protein
33g
Calcium
44mg
4%

Number of servings: 4

Calories per serving: 416

Preparation time: 20 min

Total time: 45 min

Ingredients

Nonstick cooking spray

2 tsp canola oil

1 lb chicken breasts, boneless, skinned, cut into strips

1 12 cups chopped onion

4 garlic cloves, minced

2 cups chopped green bell pepper

12 cup celery, chopped

1 (14 12-oz) can stewed, sliced tomatoes, no salt added

1 (8-oz) can tomato sauce, no salt added

1 tbsp dried basil

1 tbsp parsley

Dash crushed red pepper

12 tsp salt

1 tbsp flour

14 cup water

1 cup brown rice, cooked according to directions without salt or fat

Directions

1. Spray a large skillet with nonstick cooking spray. Place the skillet over medium-high heat and add canola oil. When oil is hot, add chicken strips and cook 5 to 6 minutes or until cooked through.

2. Add onion, garlic, bell pepper, and celery. Cook 2 minutes.

3. Add tomatoes, tomato sauce, basil, parsley, crushed pepper, and salt.

4. Mix the flour with the water and add to the skillet.

5. Bring to a boil. Cover. Reduce heat to a simmer and cook for 25 minutes. Serve over hot brown rice.

Makes 4 servings.

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