20-Minute Chicken Creole
This Creole-inspired dish uses chili sauce and cayenne pepper to spice it up. Tomatoes, green pepper, celery, onions and garlic spices also surround the chicken with delicious color. This main dish can be cooked on the stovetop or with an electric skillet.
- Yield
- 8 servings
- Serving size
- 1 cup
- Rating
- 3.67 of 5 (522 ratings)
Food groups
- Protein Foods: 1 1/2 ounces
- Vegetables: 1/2 cups
Ingredients
- 1 tablespoon vegetable oil (or cooking oil of choice)
- 1 pound skinless, boneless chicken breasts
- 1 can (14.5 ounces) no salt added diced tomatoes
- 1 cup chili sauce (see note below)
- 1 large green pepper (chopped)
- 2 medium celery stalks (chopped)
- 1 medium onion (chopped)
- 2 garlic cloves (minced)
- 1 teaspoon dried basil
- 1 teaspoon dried parsley
- 1/4 teaspoon cayenne pepper
Directions
- Wash hands with soap and water.
- Heat pan over medium-high heat (350 degrees F in an electric skillet).
- Add vegetable oil and chicken and cook until the chicken reaches an internal temperature of 165 degrees F (3-5 minutes).
- Reduce heat to medium (300 degrees F in electric skillet).
- Add tomatoes with juice, chili sauce*, green pepper, celery, onion, garlic, basil, parsley, and cayenne pepper.
- Bring to a boil; reduce heat to low and simmer, covered for 10-15 minutes.
- Serve over hot, cooked rice or whole wheat pasta.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 131.58 |
| Total Fat | 3.41 g |
| Saturated Fat | 0.58 g |
| Monounsaturated Fat | 1 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 37.53 mg |
| Carbohydrates | 11.87 g |
| Dietary Fiber | 2.57 g |
| Total Sugars | 7.23 g |
| Added Sugars included | 2 g |
| Protein | 13.33 g |
| Calcium | 42 mg |
| Potassium | 448 mg |
| Sodium | 488.75 mg |
| Copper | 0 mg |
| Iron | 1 mg |
| Magnesium | 26 mg |
| Phosphorus | 126 mg |
| Selenium | 13 mg |
| Zinc | 1 mg |
| Vitamin A | 32 mcg |
| Vitamin B6 | 0.5 mg |
| Vitamin B12 | 0.1 mcg |
| Vitamin C | 24 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 2 mg |
| Vitamin K | 13 mcg |
| Folate | 19 mcg |
| Thiamin | 0.4 mg |
| Riboflavin | 0.2 mg |
| Niacin | 5 mg |
| Choline | 41 mg |
Notes
* Store bought chili sauce can be high in sodium. You can make your own chili sauce by mixing these ingredients: 1 can (8 ounces) tomato sauce, 1 Tablespoon vinegar, 1 teaspoon packed brown sugar, 1 teaspoon chili powder.
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Source
Recipe by: Recipe Adapted from: Food Hero — Oregon State University Cooperative Extension Service
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/20-minute-chicken-creole. Federal works are public domain in the United States.
This edition: preserved and enhanced by MyPlate.food — cleaned and completed data, structured nutrition and food-group amounts, images remastered from the USDA originals, and translations into Spanish, French, Korean, and German. The original USDA recipe is public domain; this enhanced edition is free to cite and reuse with credit to MyPlate.food. Custom licensing: myplate.food/partners.