Chicken Creole

HEALTH FARE

January 01, 1991|By Seattle Times

Shopping list

* 3/4 cup long-grain white rice

* 4 skinless and boneless chicken breast halves

* 1 medium onion

* 1 large rib celery

* 2 medium cloves garlic

* 2 bell peppers, preferably one red and one green

* 1 (14 1/2 -ounce) can low-sodium tomatoes

* Pantry: cayenne pepper, dried oregano, olive oil, paprika, pepper, salt

Nutritional breakdown

Serves five: each serving has:

* Calories: 271

* Protein: 25 grams

* Carbohydrates: 31 grams

* Fat: 5 grams

* Saturated fat: 1 gram

* Cholesterol: 58 milligrams

* Sodium: 271 milligrams

Start the New Year right with this delicious and healthy meal. This low-fat recipe takes less than 30 minutes to prepare.

WHAT YOU NEED

1 1/2 cups water

3/4 cup long-grain white rice

2 teaspoons olive oil, divided

4 skinless and boneless chicken breast halves, cut into 1-inch strips

1 medium onion, peeled and finely chopped

1 large rib celery, sliced finely

2 medium cloves garlic, peeled and minced

1 medium red bell pepper

1 medium green bell pepper

1 (14 1/2 -ounce) can low-sodium tomatoes

2 teaspoons dried oregano, crushed

1/2 teaspoon paprika

1/4 teaspoon cayenne pepper

1/4 teaspoon salt

Freshly ground black pepper to taste

In a medium saucepan bring the water to a boil. Add the rice and boil until the level of the water just covers the rice. Cover, reduce the heat to low and steam 20 minutes. Keep covered to retain the heat.

Meanwhile, heat one teaspoon olive oil in a large nonstick skillet set over medium-high heat. Cook the chicken in three batches, browning briefly on all sides. Remove from the pan and set aside.

In the same skillet heat the remaining teaspoon oil over medium heat. Add the onion, celery and garlic; saute four minutes. Cut the red and green peppers lengthwise into quarters and remove the seeds. Slice thinly; add to the onions and saute three minutes.

Break up the tomatoes and add to the vegetables with the juice. Stir in the oregano, paprika, cayenne, salt and several grindings of black pepper. Bring to a boil, reduce the heat slightly and cook at a high simmer 15 minutes, or until the juices have thickened. Stir often to prevent sticking.

Stir in the chicken; simmer five minutes. Spoon the chicken and sauce over the rice and serve.

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