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Chicken Creole

Categories:
main dishes, chicken, microwave

2 skinless boneless chicken-breast ha; sliced
1/2 tablespoon olive or vegetable oil
1/2 medium green pepper; seeded
--and cut into strips
1/4 cup diced celery
1/4 cup chopped onion
2 tablespoons lemon juice from concentrate
4 ounces tomato sauce
1/4 teaspoon hot-pepper sauce; (up to 1/2)
1/4 teaspoon cayenne pepper
hot cooked rice

In large skillet, brown chicken in oil. Add green bell pepper, celery, onion and lemon juice; cook 5 minutes, stirring frequently. Add tomato sauce, hot pepper sauce and cayenne pepper. Cook 5 to 10 minutes, until vegetables are crisp-tender, stirring frequently. Serve over rice.

To microwave, place chicken in a 2-quart glass baking dish. Cover; cook on High (100% power) 6 to 8 minutes, until chicken loses its pink color, stirring several times. Add oil, bell pepper, celery, onion, lemon juice, tomato sauce, hot-pepper sauce and cayenne pepper; mix well. Cover; cook on High 8 to 10 minutes, until vegetables are tender-crisp, stirring several times. Serve over rice.

Makes 2 servings. Preparation time: 15 minutes. Cooking time: 15 minutes.

Per serving: About 241 cal, 15 g pro, 43 g car, 4 g fat, 15% cal from fat, 0 mg chol, 305 mg sod, 13 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>



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Contributor: Low-Fat Meals, Vol. VI, #3

Yield: 2 servings

Preparation Time: 0:00




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