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20-Minute Chicken Creole

20-Minute Chicken Creole
Makes: 8 servings
Cook Time: 20 minutes

This Creole-inspired dish uses chili sauce and cayenne pepper to spice it up. Tomatoes, green pepper, celery, onions and garlic spices also surround the chicken with delicious color. This main dish can be cooked on the stovetop or with an electric skillet.

Ingredients

  • 1 tablespoon vegetable oil (or cooking oil of choice)
  • 1 pound skinless, boneless chicken breasts
  • 1 can (14.5 ounces) no salt added diced tomatoes
  • 1 cup chili sauce (see note below)
  • 1 large green pepper (chopped)
  • 2 medium celery stalks (chopped)
  • 1 medium onion (chopped)
  • 2 garlic cloves (minced)
  • 1 teaspoon dried basil
  • 1 teaspoon dried parsley
  • 1/4 teaspoon cayenne pepper

Directions

  1. Wash hands with soap and water.
  2. Heat pan over medium-high heat (350 degrees F in an electric skillet). Add vegetable oil and chicken and cook until the chicken reaches an internal temperature of 165 degrees F (3-5 minutes).
  3. Reduce heat to medium (300 degrees F in electric skillet).
  4. Add tomatoes with juice, chili sauce*, green pepper, celery, onion, garlic, basil, parsley, and cayenne pepper..
  5. Bring to a boil; reduce heat to low and simmer, covered for 10-15 minutes.
  6. Serve over hot, cooked rice or whole wheat pasta.

* Store bought chili sauce can be high in sodium. You can make your own chili sauce by mixing these ingredients:

  • 1 can (8 ounces) tomato sauce
  • 1 Tablespoon vinegar
  • 1 teaspoon packed brown sugar 
  • 1 teaspoon chili powder

Notes

Source:

Recipe Adapted from: Food Hero
Oregon State University Cooperative Extension Service

Nutrition Information

Serving Size: 1 cup
Nutrients Amount
Total Calories 132
Total Fat 3 g
Saturated Fat 1 g
Cholesterol 38 mg
Sodium 489 mg
Carbohydrates 12 g
Dietary Fiber 3 g
Total Sugars 7 g
Added Sugars included 2 g
Protein 13 g
Vitamin D 0 mcg
Calcium 42 mg
Iron 1 mg
Potassium 448 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 132
Total Fat 3 g
Saturated Fat 1 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 38 mg
Carbohydrates 12 g
Dietary Fiber 3 g
Total Sugars 7 g
Added Sugars included 2 g
Protein 13 g
Minerals
Calcium 42 mg
Potassium 448 mg
Sodium 489 mg
Copper 0 mg
Iron 1 mg
Magnesium 26 mg
Phosphorus 126 mg
Selenium 13 mg
Zinc 1 mg
Vitamins
Vitamin A 32 mcg
Vitamin B6 0.5 mg
Vitamin B12 0.1 mcg
Vitamin C 24 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 13 mcg
Folate 19 mcg
Thiamin 0.4 mg
Riboflavin 0.2 mg
Niacin 5 mg
Choline 41 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Protein Foods 1 1/2 ounces
Vegetables 1/2 cups

Write a review

Easy to prepare, and tasty. I will cut the Cayenne in half the next time I make this dish. This tasted even better the next day, and on.
04/15/18
I just followed the recipe and added Tofu instead of chicken. The pepper flakes were kept optional. Everyone ate the dinner at home and loved it. Some of my kids are picky about cooked tomatoes. Next time I'll probably blend the chunky tomatoes to hide them.
12/26/16
Me and my whole family loved this recipe. We just love spicy and hot food.
11/05/16
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