Chicken Creole on the Run

Preparation

1. Step 1

   In 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.

   Step 2

   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.

   Step 3

   Stir in the parsley, salt, remaining 2 teaspoons oil, and chicken with any accumulated juices. If time allows, cover and let stand for 15 minutes so the flavors blend thoroughly.

2. nutrition information

   Step 4

   (Per Serving)

   Step 5

   Calories: 176

   Step 6

   Total Fat: 4.5g

   Step 7

   Saturated: 1.0g

   Step 8

   Trans: 0.0g

   Step 9

   Polyunsaturated: 0.5g

   Step 10

   Monounsaturated: 2.5g

   Step 11

   Cholesterol: 49mg

   Step 12

   Sodium: 394mg

   Step 13

   Carbohydrates: 11g

   Step 14

   Fiber: 3g

   Step 15

   Sugars: 7g

   Step 16

   Protein: 22g

   Step 17

   Dietary Exchanges

   Step 18

   2 Vegetable

   Step 19

   2 1/2 Lean Meat