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Creole-Poached Chicken Breasts

Total Time

Prep: 15 min. Cook: 30 min.

Makes

4 servings

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
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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

  1. 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.
  2. 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.

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