Big Easy Chicken Creole

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Ingredients

  • 1/2 cup chopped onion
  • 1/2 cup chopped green bell pepper
  • 4 skinless split bone-in chicken breasts (about 2 1/2 pounds)
  • 1 1/2 teaspoons Creole seasoning*
  • Salt to taste
  • 1 (14 1/2 ounce) can Mexican style tomatoes
  • 2 tablespoons minced fresh parsley

* To make your own Creole seasoning, combine 1/2 teaspoon each: salt; ground white, red and black peppers; paprika; and dried thyme, basil and oregano leaves. Measure 1 1/2 teaspoons and save remainder for future use.

Instructions

  1. Place onion and bell pepper in a 2-cup glass measure; cover with vented plastic wrap. Microwave on high 4 minutes; set aside.
  2. With a sharp knife, make 3 or 4 parallel slashes in each piece of chicken. Rub with Creole Seasoning and salt, spreading seasonings into slashes.
  3. Place chicken, meat side down, in a 2-quart rectangular glass dish. Cover with wax paper and microwave on HIGH 5 minutes.
  4. Turn chicken pieces over, re-cover and microwave on high. Stir onions into tomato mixture and pour over chicken; re-cover.
  5. Microwave on HIGH 5 minutes or until an instant-read thermometer inserted in thickest part of breast registers 170 degrees F.
  6. Sprinkle with parsley.
  7. Serve over rice.

Yield: 4 servings

Each serving: 189 calories, 31 grams protein, 3 grams fat, 12 grams carbohydrates, 2 grams fiber, 73 grams cholesterol, 322 milligrams sodium

Source: Houston Chronicle