Chicken is always a good choice for a low fat meal. Thankfully it is one of our most versatile meats; there are thousands of ways to cook it. Here is a Creole version with a nice assortment of spices. Just add a serving of vegetables such as okra, brussel sprouts, green beans or broccoli, plus a serving of rice and you have a healthy tasty meal.
4 tsp. olive oil
1 large green pepper, chopped (about 1 ¼ cup)
1 large onion, chopped (about 1 cup)
1 large celery stalk, diced (about ½ cup)
3 cloves garlic, minced
6 chicken breast halves, boned (about 1 1/2 pounds)
1 ½ tsp. paprika
¼ - ½ tsp. cayenne pepper, ground
24 ounces stewed tomatoes (low sodium preferred)
1 ½ tsp. dried rosemary
¾ tsp. dried marjoram
1 –2 bay leafs
1 ½ Tbsp. flour
1/3 cup chicken broth or water
Using a heavy skillet, sauté onion, green pepper, celery and garlic in 2 tsp. olive until the onion is soft – about 5 min. Remove vegetables from the skillet and place in a dish. Add 2 tsp. olive oil to the skillet, sprinkle the chicken breasts with the paprika and cayenne pepper and cook in skillet on medium high heat, turning as needed; cook for about 5 minutes. Add back half of the cooked vegetables to the chicken. Add the tomatoes, rosemary, marjoram, and bay leafs; reduce the heat, cover, and simmer for about 10 minutes or until the chicken is fork-tender. Whisk together the flour and chicken broth (or water), add to the skillet and stir the mixture constantly until it has thickened – about 3 minutes. Add the remaining cooked vegetables to the mixture and heat for a couple of minutes. Remove the bay leafs and serve with or over rice. Serves 6.
Nutrient Analysis
1 serving = 1/6 of recipe
Calories 235
Protein (g) 29
Carbohydrate (g) 15
Fat (g) 6
Saturated 1.3
Monounsaturated 3.3
Polyunsaturated 1.0
Cholesterol (mg) 74
Sodium (mg) 145