Creole Vegetables and Chicken
Source of Recipe
Diabetic Cooking Magazine - 2004
Creole Vegetables and Chicken
Exchanges
WW Points
Serves 8 (3/4 cup)
Nonstick cooking spray
1 can (14% ounces) no salt-added diced tomatoes
8 ounces frozen cut okra
2 cups chopped green bell pepper
1 cup chopped yellow onion
3/4 cup sliced celery
1 cup low-sodium, fat-free chicken broth
2 teaspoons Worcestershire sauce
1 teaspoon dried thyme leaves
1 bay leaf
1 pound chicken tenders, cut into bite size pieces
3/4 teaspoon Creole seasoning
1-1/2 teaspoons spoonable sugar substitute
1/2 cup chopped parsley
1 tablespoon extra-virgin olive oil
Hot pepper sauce to taste, optional
Coat 31/2- to 4-quart slow cooker with cooking spray. Add tomatoes, okra, bell pepper, onion, celery, broth, Worcestershire sauce, thyme, and bay leaf. Cover and cook on HIGH 41/2 hours or on LOW 9 hours.
Place a 10-inch nonstick skillet over medium high heat until hot. Coat skillet with cooking spray. Add chicken and cook 6 minutes or until beginning to lightly brown, stirring frequently. Add to slow cooker with remaining ingredients, except parsley and cook on HIGH 15 minutes to blend flavors. Stir in parsley.
One 3/4-cup serving equals: Calories 95 (from fat 23%)...Fat 3gm (Saturated Fat .5gm)...Carbohydrate 9 gm...Cholesterol 21mg...Fiber 3 gm...Protein 10 gm...Sodium 87 mg ++++ Exchanges: 2 Vegetable...1 Meat ++++ WWP: 2
NOTE: The okra does not have to be thawed. It helps thicken this dish.
Adding the sugar substitute helps to eliminate the acidic taste of the tomatoes.
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