Mardi Gras Creole
Chicken ‘n Veggies

The color and flavors of New Orleans burst through this easy-to-make, deliciously affordable one-dish supper. Using frozen vegetables cuts down on prep time while boosting fiber and nutrition. Serve it over brown rice for a satisfying Southern family meal. Laissez les bon temps rouler! 

Ingredients

•    Cooking spray
•    1 pound chicken breast tenders
•    2 cups frozen pepper stir-fry, thawed
•    2 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 or flaked red pepper
      (or to taste)
•    1 14.5-ounce can diced tomatoes
•    1/4  cup chopped fresh parsley
•    1 tablespoon  butter

PREPARATION

1.    Heat a large non-stick skillet over medium-high heat
       and coat with cooking spray.

2.    Add chicken; cook until browned on both sides,
       about 3 minutes per side.

3.    Add pepper stir-fry veggies, okra, celery, sugar, salt,
       thyme and red pepper, stirring to combine.

4.    Pour the can of tomatoes (including the liquid) over
       the chicken mixture and bring to a boil.

5.    Cover, reduce heat and simmer 5 minutes.

6.    Uncover and stir, then continue cooking uncovered
       for an additional 3 minutes.

7.    Turn off heat, add parsley and butter, stirring until
       butter melts. Serve over rice.


PER SERVING:
Calories: 199 (20% from fat)
Fat: 4.4g (sat 1.8g,mono 1.5g,poly 0.5g)
Protein: 28.3g
Carbohydrate: 11g
Fiber: 3.2g
Cholesterol: 73mg
Iron: 1.9mg
Sodium: 550mg
Calcium: 71mg


Makes 4 1-cup servings




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