Creole-Poached Chicken Breasts

Name: Creole-Poached Chicken Breasts
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings.
Cuisine: Italian Dinners, Italian Recipes
Ingredients: 2 medium onions, finely chopped; 2 celery ribs, finely chopped; 1 medium green pepper, diced; 2 teaspoons canola oil; 4 boneless skinless chicken breast halves (4 ounces each); 1 can (15 ounces) crushed tomatoes; 1/2 cup reduced-sodium chicken broth; 1 teaspoon dried thyme; 1/4 teaspoon salt; 1/8 teaspoon cayenne pepper

Aside from a little veggie chopping, this one-dish chicken dinner couldn’t get much easier! A dash of cayenne adds some Creole-style heat to this hearty weeknight meal. Healthy Cooking Test Kitchen

Ingredients

2 medium onions, finely chopped
2 celery ribs, finely chopped
1 medium green pepper, diced
2 teaspoons canola oil
4 boneless skinless chicken breast halves (4 ounces each)
1 can (15 ounces) crushed tomatoes
1/2 cup reduced-sodium chicken broth
1 teaspoon dried thyme
1/4 teaspoon salt
1/8 teaspoon cayenne pepper

Directions

In a large nonstick skillet coated with cooking spray, saute the onions, celery and pepper in oil until tender. Add the remaining ingredients. Bring to a boil; reduce heat. Simmer, uncovered, for 10-15 minutes or until a thermometer reads 170°. Remove chicken; keep warm.
Return cooking juices to a boil. Reduce heat; simmer, uncovered, for 8-10 minutes or until most of the sauce is evaporated. Serve with chicken.

Nutrition Facts

1 each: 220 calories, 5g fat (1g saturated fat), 63mg cholesterol, 432mg sodium, 18g carbohydrate (6g sugars, 5g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 1 starch.

Originally published as Creole Poached Chicken Breasts in Healthy Cooking October/November 2009