Big Easy Chicken Creole

Yield: 4 servings

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

Instructions

1. Place onion and bell pepper in a 2 cup glass measure; cover with vented plastic wrap. Microwave on HIGH for 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 for 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.

Notes

* 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.

Nutrition

Per serving: 189 calories, 31g protein, 3g fat, 12g carbohydrates, 2g fiber, 73g cholesterol, 322mg sodium

Attribution

Houston Chronicle