American Heart Association Quick & Easy Meals: More Than 200 Healthy Recipes Plus Time-Saving Tips for Shopping, Planning, and Eating Well
Sample Recipe: Chicken Creole on the RunServes 4; 1 cup per servingPreparation time: 10 minutesCooking time: 25 to 26 minutesStanding time: 15 minutes (optional)Enjoy this soup-stew as is or, for a one-dish meal, ladle it over brown rice. Pass the hot-pepper sauce, please!1 teaspoon olive oil and 2 teaspoons olive oil (extra-virgin preferred), divided use12 ounces boneless, skinless chicken breasts, all visible fat discarded, cut into bite-size pieces1 14.5-ounce can no-salt-added stewed tomatoes, undrained1 cup fat-free, low-sodium chicken broth1 cup diced green bell pepper1 cup frozen cut okra, thawed2 medium dried bay leaves1 teaspoon sugar1 teaspoon Worcestershire sauce (lowest sodium available)1/2 teaspoon dried thyme, crumbled1/4 teaspoon Louisiana hot-pepper sauce or red hot-pepper sauce1/4 cup snipped fresh parsley1/2 teaspoon saltIn a large nonstick skillet, heat 1 teaspoon oil over medium-high heat, swirling to coat the bottom. Cook the chicken for 2 to 3 minutes, or until barely pink in the center, stirring frequently. Transfer to a plate.In the same skillet, stir together the tomatoes with liquid, broth, bell pepper, okra, bay leaves, sugar, Worcestershire sauce, thyme, and hot-pepper sauce. Bring to a boil over medium-high heat, about 2 minutes. Reduce the heat and simmer, covered, for 20 minutes, or until the okra is tender and the mixture has thickened slightly, breaking up any large pieces of tomato near the end of cooking. Remove from the heat. Discard the bay leaves.Stir in the parsley, salt, remaining 2 teaspoons oil, and chicken with any accumulated juices. If time allows, cover and let stand for about 15 minutes so the flavors blend more thoroughly.Nutrition Information (Per serving):calories 176total fat 4.5 gsaturated fat 1.0 gtrans fat 0.0 gpolyunsaturated fat 0.5 gmonounsaturated fat 2.5 gcholesterol 49 mgcarbohydrates 11 gfiber 3 gsugars 7 gprotein 22 gDietary exchanges:2 vegetable2 1/2 lean meat