Creole Vegetables and Chicken - ThinnerTimes

MiladyB · 08-15-2007, 03:39 PM

Creole Vegetables and Chicken
Source: Diabetic Cooking Magazine/dLife Chef Michel Nischan
8 servings

Ingredients:
1 can (about 14 ounces) no-salt-added diced tomatoes
8 ounces frozen cut okra
2 cups chopped green bell peppers
1 cup chopped yellow onions
3/4 cup sliced celery
1 cup fat-free, reduced sodium chicken broth
2 teaspoons Worcestershire sauce (can substitute lime juice but will impact nutritional analysis)
1 teaspoon dried thyme
1 bay leaf
1 tablespoon olive oil
1 pound chicken tenders, cut up
1 1/2 teaspoons sugar substitute
3/4 teaspoon Creole seasoning
Hot pepper sauce (optional)
1/4 cup chopped fresh parsley

Instructions:

1. Lightly coat 3 1/2- to 4-quart slow cooker liner with nonstick cooking spray. Add tomatoes, okra, bell peppers, onions, celery, broth, Worcestershire sauce, thyme and bay leaf. Cover; cook on LOW 9 hours or on HIGH 4 1/2 hours.

2. Heat oil in 10-inch nonstick skillet over medium high heat. Add chicken; cook,stirring frequently, 6 minutes or until lightly browned. Add chicken to slow cooker, along with remaining ingredients except parsley. Increase slow cooker temperature to HIGH. Cook 15 minutes. Stir in parsley.
The okra does not need to be thawed.

To help ensure even cooking, I like to have the slow-cooker liner at least half full, but not more than two-thirds full. I add seared chicken last so it doesn’t overcook. Searing the chicken in olive oil first adds flavor. I also add a little sweetener to the slow cooker to counteract acids in the tomatoes.

Nutritional Information:

Calories: 95
Carbohydrates: 9g
Total Fat: 3g
Saturated Fat: <1g
Protein: 10g
Cholesterol: 21mg
Sodium: 87mg
Fiber: 3g
Dietary Exchanges: 1 Lean Meat, 2 Vegetable