Creole chicken with brown rice: Simple, easy and healthy | News

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Green pepper, celery and onions are essential ingredients of Creole and Cajun cooking. Add pasta sauce, hot peppers and chicken and you’ve got a quick and easy Chicken Creole.

Helpful Hints:

Buy good quality low-sodium, canned or packaged chopped tomatoes. I find the ones in the shelf-stable cartons have a real tomato flavor.

You can find minced garlic in the produce section of the market.

You can use any type of onion.


Make rice and set aside.

Make chicken.

Shopping List:

3/4 pound boneless, skinless chicken breast, 1 green bell pepper, 1 bunch celery, 1 can low-sodium pasta sauce, 1 bottle Worcestershire sauce, 1 bottle cayenne pepper, 1 bottle hot pepper sauce, 1 package microwaveable brown rice.

Staples: olive oil, onion, minced garlic, salt and black peppercorns.


2 teaspoons olive oil

3/4 pound boneless, skinless chicken breast, cut into 1-inch cubes

1 cup sliced onion

1 cup sliced green bell pepper

1 cup sliced celery

2 teaspoon minced garlic

1 1/4 cups low-sodium pasta sauce

1 tablespoon Worcestershire sauce

1/8 teaspoon cayenne pepper

Salt and freshly ground black pepper

Hot pepper sauce

Heat olive oil in a medium-size nonstick skillet over high heat. Add chicken cubes and brown on all sides, 3 minutes. Remove to a plate, lower heat to medium high. Add onion, green pepper, celery and garlic and sauté 3 minutes. Add pasta sauce, Worcestershire sauce, and cayenne pepper and return chicken to pan. Stir to combine ingredients. Simmer 3 minutes. A meat thermometer should read 165 degrees Fahrenheit. Add salt and pepper to taste. Spoon chicken and sauce over rice and pass the hot pepper sauce. Makes 2 servings.

Per serving: 380 calories, 12 g fat, 2 g saturated fat, 5 g monounsaturated fat, 130 mg cholesterol, 42 g protein, 26 g carbohydrates, 6 g dietary fiber, 14 g sugars, 260 mg sodium, 1470 mg potassium, 462 mg phosphorus.

Exchanges: 4 vegetable, 6 lean protein.


1 package microwaveable brown rice to make 1 1/2 cups cooked rice

2 teaspoons olive oil

Salt and freshly ground black pepper

Cook rice according to package instructions. Measure 1 1/2 cups and set aside the remaining rice for another dinner. Add the olive oil, and salt and pepper to taste. Serve with the chicken. Makes 2 servings.

Per serving: 200 calories, 6 g fat, 1 g saturated fat, 4 g monounsaturated fat, 0 mg cholesterol, 4 g protein, 34 g carbohydrates, 3 g dietary fiber,

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