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Chicken Creole on the Run

Enjoy this soup-stew as is or, for a one-dish meal, ladle it over brown rice. Pass the hot-pepper sauce, please!

Recipe information

  • Yield

    serves 4, 1 cup per serving

Ingredients

1 teaspoon olive oil and 2 teaspoons olive oil (extra-virgin preferred), divided use
12 ounces boneless, skinless chicken breasts, all visible fat discarded, cut into bite-size pieces
1 14.5-ounce can no-salt-added stewed tomatoes, undrained
1 cup fat-free, low-sodium chicken broth
1 cup diced green bell pepper
1 cup frozen cut okra, thawed
2 medium dried bay leaves
1 teaspoon sugar
1 teaspoon Worcestershire sauce (lowest sodium available)
1/2 teaspoon dried thyme, crumbled
1/4 teaspoon Louisiana hot-pepper sauce or red hot-pepper sauce
1/4 cup snipped fresh parsley
1/2 teaspoon salt

Preparation

  1. Step 1

    In a large nonstick skillet, heat 1 teaspoon oil over medium-high heat, swirling to coat the bottom. Cook the chicken for 2 to 3 minutes, or until barely pink in the center, stirring frequently. Transfer to a plate.

    Step 2

    In the same skillet, stir together the tomatoes with liquid, broth, bell pepper, okra, bay leaves, sugar, Worcestershire sauce, thyme, and hot-pepper sauce. Bring to a boil over medium-high heat, about 2 minutes. Reduce the heat and simmer, covered, for 20 minutes, or until the okra is tender and the mixture has thickened slightly, breaking up any large pieces of tomato near the end of cooking. Remove from the heat. Discard the bay leaves.

    Step 3

    Stir in the parsley, salt, remaining 2 teaspoons oil, and chicken with any accumulated juices. If time allows, cover and let stand for 15 minutes so the flavors blend thoroughly.

  2. nutrition information

    Step 4

    (Per Serving)

    Step 5

    Calories: 176

    Step 6

    Total Fat: 4.5g

    Step 7

    Saturated: 1.0g

    Step 8

    Trans: 0.0g

    Step 9

    Polyunsaturated: 0.5g

    Step 10

    Monounsaturated: 2.5g

    Step 11

    Cholesterol: 49mg

    Step 12

    Sodium: 394mg

    Step 13

    Carbohydrates: 11g

    Step 14

    Fiber: 3g

    Step 15

    Sugars: 7g

    Step 16

    Protein: 22g

    Step 17

    Dietary Exchanges

    Step 18

    2 Vegetable

    Step 19

    2 1/2 Lean Meat

Nutrition Per Serving

Per serving: 120.0 calories
20.0 calories from fat
2.0g total fat
0.0g saturated fat
30.0mg cholesterol
1220.0mg sodium
11.0g total carbs
3.0g dietary fiber
4.0g sugars
17.0g protein
#### Nutritional analysis provided by [TasteBook
using the USDA Nutrition Database]( )
American Heart Assocation Quick & Easy Meals by the American Heart Association, copyright © 2010. Published by Clarkson Potter. All Rights Reserved.
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