Food and Nutrition


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Quick Chicken Creole with Brown Rice

This healthy recipe comes from NDSU Extension Service.


•    1 1/2 lb. boneless, skinless chicken breasts cut into 1-inch strips
•    1 14-oz. can tomatoes, cut up, not drained
•    1 c. chili sauce
•    1 lg. green pepper, chopped
•    1/2 c. chopped celery
•    1 small onion, chopped
•    2 cloves garlic, minced (or 1/4 tsp. garlic powder)
•    1 tsp. crushed, dry basil
•    1 tsp. parsley flakes
•    1/4 tsp. crushed red pepper (or less)
•    1/4 tsp. salt
•     Brown Rice or whole-wheat pasta or orzo


Spray pan with nonstick cooking spray. Preheat pan over high heat. Cook chicken in hot pan, stirring for 3 to 5 minutes or until no longer pink. Reduce heat. Add tomatoes with their juice, chili sauce, green pepper, celery, onion, garlic, basil, parsley, red pepper and salt. Increase heat and bring to a boil. Reduce heat and simmer, covered, for 10 minutes. Serve over rice or pasta.


Makes 4 servings.

Per Serving: with 1/2 cup cooked rice, about 340 calories, 2 grams (g) of fat,  and 4 g of fiber.

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