BIG EASY CHICKEN CREOLE
Ingredients:
1/2 C. chopped onion
1/2 C. chopped green bell pepper
4 skinless split bone-in chicken breasts (about 2 1/2 lb.)
1 1/2 tsp. Creole seasoning (see note)
Salt to taste
1 (14 1/2 oz.) can Mexican style tomatoes
2 T. minced fresh parsley
Place onion and bell pepper in a 2-cup glass measure; cover with
vented plastic wrap. Microwave on high 4 minutes; set aside.
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. Place chicken, meat side down, in a 2-quart rectangular
glass dish. Cover with wax paper and microwave on HIGH 5 minutes.
Turn chicken pieces over, re-cover and microwave on high. Stir
onions into tomato mixture and pour over chicken; re-cover.
Microwave on HIGH 5 minutes or until an instant-read thermometer
inserted in thickest part of breast registers 170ºF.
Sprinkle with parsley.
Serve over rice.
Makes 4 servings, each: 189 calories, 31 grams protein, 3 grams
fat, 12 grams carbohydrates, 2 grams fiber, 73 grams cholesterol,
322 milligrams sodium
NOTE: 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 /2 teaspoons and save
remainder for future use.
B-man 