TL;DR
- 100 kcal · 13.9 g protein per serving
- Ready in 16 min · serves 8
- Gluten-free, Dairy-free
This is a home-style American classic that brings the spirit of Creole cooking to a weeknight-friendly table. The dish starts with lean chicken breast, browned quickly in a hot pan, then simmered in a boldly seasoned tomato sauce. The sauce itself is the real star: diced tomatoes, chili sauce, and a measured kick of cayenne pepper create a rich, tangy base, while green pepper, celery, onion, and garlic add a savory depth and a satisfying crunch. It's a one-pan meal that comes together in about 20 minutes, making it a practical choice for a busy evening when you want something hearty without a long list of steps.
For anyone keeping an eye on portions or tracking what they eat, this recipe is a strong fit. The protein comes from the chicken breast, which is naturally lean, and the sauce is built on vegetables—tomatoes, pepper, celery, and onion—so you get a good amount of fiber and volume for relatively few calories. The recipe also relies on pantry spices rather than heavy cream or butter, keeping the fat content in check. Because it's designed to be served over hot cooked rice or whole wheat pasta, it's easy to control your portion size: a modest scoop of grains, a generous ladle of the chicken and sauce, and you have a balanced plate that's filling without being heavy.
A few practical notes will help this turn out well. The recipe calls for cooking the chicken at medium-high heat until it reaches an internal temperature of 165 degrees F—this happens quickly, in about 3 to 5 minutes, so keep an eye on it to avoid drying out the meat. If you're using an electric skillet, the temperature settings (350 degrees F for browning, then 300 degrees F for the simmer) are there to help you manage the heat precisely; on a regular stovetop, medium-high and then medium-low work just as well. One easy substitution: if you don't have chili sauce on hand, you can swap in a mix of ketchup and a splash of hot sauce, adjusting the cayenne to taste. The dish also reheats well, so it's a good candidate for making ahead—just store it in an airtight container and warm it gently on the stove or in the microwave, adding a splash of water if the sauce has thickened too much.
This is a straightforward, unfussy dinner that delivers a lot of flavor for the effort. It's the kind of meal that feels like a treat but fits comfortably into a routine of mindful eating.
Ingredients — For 8 servings
- 1 tablespoon vegetable oil (or cooking oil of choice) 14 g
- 1 pound skinless, boneless chicken breasts 454 g
- 1 can (14.5 ounces) no salt added diced tomatoes 411 g
- 1 cup chili sauce (see note below) 237 g
- 1 large green pepper (chopped) 168 g
- 2 medium celery stalks (chopped) 80 g
- 1 medium onion (chopped) 110 g
- 2 piece garlic cloves (minced) 6 g
- 1 teaspoon dried basil 1 g
- 1 teaspoon dried parsley 1 g
- 1/4 teaspoon cayenne pepper 0 g
Nutrition per serving
100 kcal
| Protein | 13.9 g |
|---|---|
| Carbohydrates | 5.4 g |
| of which sugars | 3.0 g |
| Fat | 3.1 g |
| of which saturates | 0.5 g |
| Fiber | 1.5 g |
| Sodium | 831 mg |
Nutrition computed from USDA FoodData Central per-ingredient data (curated reference table, engine/systems/recipe/data/ingredient_nutrition_db.json). 1 ingredient(s) could not be matched to the reference table and are excluded from the totals below — see nutrition_matches in the content doc.
Instructions
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Wash your hands with soap and water before you begin, and rinse any fresh produce you'll be using.
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Heat pan over medium-high heat (350 degrees F in an electric skillet).
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Add vegetable oil and chicken and cook until the chicken reaches an internal temperature of 165 degrees F (3-5 minutes).
~4 min -
Reduce heat to medium (300 degrees F in electric skillet).
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Add tomatoes with juice, chili sauce*, green pepper, celery, onion, garlic, basil, parsley, and cayenne pepper.
-
Bring to a boil; reduce heat to low and simmer, covered for 10-15 minutes.
~12 min -
Serve over hot, cooked rice or whole wheat pasta.
Track 20-Minute Chicken Creole in Kaloria
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Get Kaloria freeFrequently asked questions
Can I use a different protein instead of chicken breast?
Yes, boneless, skinless chicken thighs work well and stay moist, though they may need a few extra minutes to reach 165 degrees F. You can also use turkey cutlets or even shrimp—if using shrimp, add it in the last few minutes of simmering so it doesn't overcook.
What is chili sauce, and can I substitute it?
Chili sauce is a tangy, mildly spicy condiment made from tomatoes, chili peppers, and spices—it's thicker than ketchup but thinner than hot sauce. If you don't have it, mix 3/4 cup ketchup with 1-2 teaspoons of hot sauce or a pinch of cayenne to approximate the flavor.
How should I store and reheat leftovers?
Store the chicken and sauce in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop over low heat or in the microwave, stirring occasionally. If the sauce has thickened, add a splash of water or low-sodium broth to loosen it before serving.
Why is the chicken cooked before adding the vegetables?
Browning the chicken first at medium-high heat develops flavor and ensures it's fully cooked before the sauce ingredients go in. The vegetables then simmer just long enough to soften while the sauce thickens, so the chicken doesn't dry out and the peppers and celery keep some texture.
What can I serve with this besides rice or pasta?
This dish also works well over quinoa, cauliflower rice, or even a baked potato for a lower-carb option. A side of steamed green beans or a simple green salad would round out the meal nicely without adding much prep time.
Sources
- USDA MyPlate Kitchen — Recipe adapted from USDA MyPlate Kitchen.
- USDA FoodData Central — Nutrition panel computed from USDA FoodData Central per-ingredient data via a curated reference table.