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Creole Chicken and Vegetables

Enjoy the flavor of summer anytime by using frozen bell peppers and frozen okra in this speedy Creole dish. For a filling meal, serve over rice.

Cooking Light JANUARY 2006

  • Yield: 4 servings (serving size: 1 cup)

Ingredients

  • Cooking spray
  • 1 pound chicken breast tenders
  • 2 cups frozen pepper stir-fry (such as Bird's Eye brand), thawed
  • 1 cup frozen cut okra, thawed
  • 3/4 cup thinly sliced celery
  • 3/4 teaspoon sugar
  • 1/2 teaspoon salt
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon ground red pepper
  • 1 (14.5-ounce) can diced tomatoes, undrained
  • 1/4 cup chopped fresh parsley
  • 1 tablespoon butter

Preparation

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add chicken; cook 3 minutes on each side or until browned. Add pepper stir-fry and next 6 ingredients (through red pepper), stirring to combine. Pour tomatoes over chicken mixture; bring to a boil. Cover, reduce heat, and simmer 5 minutes. Uncover; cook 3 minutes. Add parsley and butter, stirring until butter melts.

Nutritional Information

Amount per serving
  • Calories: 199
  • Calories from fat: 20%
  • Fat: 4.4g
  • Saturated fat: 1.8g
  • Monounsaturated fat: 1.5g
  • Polyunsaturated fat: 0.5g
  • Protein: 28.3g
  • Carbohydrate: 11g
  • Fiber: 3.2g
  • Cholesterol: 73mg
  • Iron: 1.9mg
  • Sodium: 550mg
  • Calcium: 71mg
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Creole Chicken and Vegetables recipe

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