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Chicken Creole for Two

TOTAL TIME: Prep: 20 min. Cook: 30 min. YIELD: 2 servings.
I ladle this vegetable-packed chicken dish over jasmine rice. It’s a long-grain rice that’s not as sticky as most, but any cooked rice, including brown, works here. —Virginia Crowell, Lyons, Oregon

Ingredients

  • 1/2 pound boneless skinless chicken breasts, cubed
  • 1 teaspoon canola oil, divided
  • 1/2 cup chopped green pepper
  • 1/4 cup thinly sliced onion
  • 1/4 cup chopped celery
  • 1 garlic clove, minced
  • 3/4 cup sliced fresh mushrooms
  • 3/4 cup undrained diced tomatoes
  • 2 tablespoons chicken broth
  • 1-1/2 teaspoons minced fresh oregano or 1/2 teaspoon dried oregano
  • 1-1/2 teaspoons lemon juice
  • 3/4 teaspoon minced fresh basil or 1/4 teaspoon dried basil
  • 1/8 teaspoon salt
  • 1/8 teaspoon pepper
  • 1/8 teaspoon crushed red pepper flakes
  • Hot cooked rice
  • Minced fresh parsley, optional

Directions

  • 1. In a Dutch oven, cook chicken in 1/2 teaspoon oil over medium-high heat until no longer pink, 6-8 minutes. Remove; set aside.
  • 2. In same pan, cook green peppers, onion, celery and garlic in remaining 1/2 teaspoon oil until tender, 5-7 minutes. Add mushrooms; cook until liquid has evaporated. Stir in tomatoes, broth, oregano, lemon juice, basil and seasonings. Bring to a boil. Reduce heat; cook, covered, until slightly thickened and flavors are blended, 5-10 minutes.
  • 3. Add chicken; heat through. Serve over rice; garnish with parsley if desired.

Nutrition Facts

1 cup: 189 calories, 5g fat (1g saturated fat), 63mg cholesterol, 398mg sodium, 10g carbohydrate (5g sugars, 3g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1/2 fat.

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