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Diabetes Forecast

The Healthy Living Magazine

Quick Chicken Creole

The simmering mix of New Orleans-style veggies and herbs will fill your kitchen with a wonderful aroma. Pair with a salad for a satisfying meal.

Per Serving

Quick Chicken Creole

Makes: 2 servings
Serving Size: 2 cups chicken creole mixture, 3/4 cup brown rice
Calories 470
Fat 8 g
Saturated Fat 2.0 g
Carbohydrate 55 g
Fiber 7 g
Sugars 6 g
Cholesterol 95 mg
Sodium 360 mg
Potassium 1,340 mg
Protein 44 g
Phosphorus 565 mg
Choices: Carbohydrate 2.5, Nonstarchy Vegetable 5, Lean Protein 3
  • Makes: 2 servings
  • Serving Size: 2 cups chicken creole mixture, 3/4 cup brown rice
  • Preparation Time: 15 minutes
  • Cooking Time: 30 minutes

Ingredients

1 cup water
1/2 cup uncooked brown rice
1 green bell pepper, diced
1 rib celery, diced
1 shallot, diced
4 oz. crimini mushrooms, stems discarded, 1/2-inch dice
1 clove garlic, minced
3 oz. kale, torn
1/4 oz. fresh parsley
2 (6-oz) chicken breasts
1/8 tsp. black pepper
1 oz. olive oil
3 1/2 oz. crushed tomatoes
2 tsp. tomato sauce
1 tsp. dried basil
1/4tsp.red pepper flakes

Directions

  1. Add the water to a small sauce pan over medium-high heat. Add the brown rice, stir, and bring to boiling. Cover, reduce heat to medium low, and simmer for 30 minutes. Remove the rice from the heat, fluff it with a fork, and keep it warm for plating.
  2. Meanwhile, dice the bell pepper, celery, shallot, and mushrooms. Tear the kale, removing tough stems. Mince the garlic. For the parsley, remove the leaves, discard the stems, chop the leaves roughly, and set aside.
  3. Pat the chicken dry with paper towels, cut it into 1-inch strips, and season it with the black pepper. Add the oil to a large nonstick sauté pan and bring it to medium-high heat. Add the chicken to the pan and cook through, about 5 minutes each side.
  4. Add the crushed tomatoes, tomato sauce, bell pepper, celery, shallot, mushrooms, garlic, kale, basil, and red pepper flakes to the pan with the chicken, and stir to combine. Let the mixture simmer for 20 minutes, then remove from the pan and fold in the parsley.
  5. Top the brown rice with the chicken creole and serve.

Adapted from The New Soul Food Cookbook by Fabiola Gaines and Roneice Weaver.

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