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20-Minute Chicken Creole

<p>Chicken, peppers and tomatoes over rice in twenty minutes — 32 g of protein, 3.8 g of fat.</p>

Bowl of chicken creole with tomatoes, celery and bell pepper served over white rice.
395kcal per serving
32gprotein
58.7gcarbs
3.8gfat

Estimated; may vary.

Prep5 min
Cook15 min
Total20 min
Makes1 serving
DifficultyMedium

The Creole trinity — onion, bell pepper, celery — cooked down with tomatoes, chicken and Creole seasoning, served over rice. Twenty minutes start to finish, and it tastes like it took longer.

It is the leanest dinner on the site: 32 g of protein against 3.8 g of fat, because there is almost no added oil and the chicken is breast. Most of the 395 calories come from the rice and the tomatoes.

Ingredients

Ingredients

Cook’s tips
  • Prep the peppers, onion and celery before you start — this dish moves fast once the pan is hot.
  • Add cayenne a pinch at a time and taste, so the creole heat suits you.
  • Cool leftovers within two hours, refrigerate up to three days, and reheat until steaming hot throughout.
  • Contains: none of the nine major food allergens. Creole seasoning blends vary, so check the label if you avoid soy or wheat.
  • Naturally gluten-free and dairy-free as written.

Method

  1. Wash your hands and all surfaces before you start.
  2. Heat a little oil in a large skillet over medium-high. Add the cubed chicken and cook until lightly browned on all sides, about 4-5 minutes.
  3. Add the onion, bell pepper and celery and saute until softened, 3-4 minutes.
  4. Stir in the canned tomatoes and Creole seasoning and bring to a simmer.
  5. Reduce the heat and simmer, uncovered, 8-10 minutes until the chicken is cooked through and the sauce thickens.
  6. Serve over the warm cooked rice.
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