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American Heart Association Quick & Easy MealsMore Than 200 Healthy Recipes Plus Time-Saving Tips for Shopping, Planning, and Eating Well
By American Heart Association
Clarkson PotterCopyright © 2010 American Heart Association
All right reserved.
Chicken Creole on the Run
Serves 4; 1 cup per serving
Preparation time: 10 minutes
Cooking time: 25 to 26 minutes
Standing time: 15 minutes (optional)
Enjoy this soup-stew as is or, for a one-dish meal, ladle it over brown rice. Pass the hot-pepper sauce, please!
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
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.
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.
Stir in the parsley, salt, remaining 2 teaspoons oil, and chicken with any accumulated juices. If time allows, cover and let stand for about 15 minutes so the flavors blend more thoroughly.
total fat 4.5 g
saturated 1.0 g
trans 0.0 g
polyunsaturated 0.5 g
monounsaturated 2.5 g
cholesterol 49 mg
carbohydrates 11 g
fiber 3 g
sugars 7 g
protein 22 g
2 ½ lean meat
Excerpted from American Heart Association Quick & Easy Meals by American Heart Association Copyright © 2010 by American Heart Association. Excerpted by permission.
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