Creole Chicken and Vegetables

Gluten Free
Very Healthy
Health score
85%
Creole Chicken and Vegetables
45 min.
4
500kcal

Suggestions


If you're searching for a dish that combines vibrant flavors with wholesome ingredients, look no further than our Creole Chicken and Vegetables! This delightful meal embodies the essence of Creole cuisine, offering a burst of spices and textures that will leave your taste buds dancing. Perfect for lunch or dinner, this hearty dish is not only gluten-free but also very healthy, making it a great choice for anyone who values nutritious eating without sacrificing flavor.

With tender chicken breast tenders simmered to perfection, this recipe includes a colorful medley of vegetables like okra, peppers, and celery, bringing a delightful crunch to every bite. The aromatic blend of dried thyme and ground red pepper provides a hint of warmth that tantalizes the palate, while the addition of fresh parsley adds a bright, herbaceous finish that lifts the entire dish. Plus, in just 45 minutes, you can prepare enough to serve four hungry diners!

At around 500 calories per serving, Creole Chicken and Vegetables is an excellent way to satisfy your hunger without compromising your health. Whether you're cooking for family or entertaining friends, this dish is sure to impress while keeping your meal both nourishing and delicious. Get ready to enjoy a taste of the South with a dish that's as easy to make as it is delightful to eat!

Ingredients

  • tablespoon butter 
  • 14.5 ounce canned tomatoes diced undrained canned
  • 0.8 cup celery thinly sliced
  • pound chicken breast tenders 
  • 0.5 teaspoon thyme leaves dried
  • 0.3 cup parsley fresh chopped
  • 0.3 teaspoon ground pepper red
  • cup cut okra frozen thawed
  • cups pepper stir-fry frozen thawed (such as Bird's Eye brand)
  • 0.5 teaspoon salt 
  • 0.8 teaspoon sugar 

Equipment

  • frying pan

Directions

  1. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray.
  2. Add chicken; cook 3 minutes on each side or until browned.
  3. Add pepper stir-fry and next 6 ingredients (through red pepper), stirring to combine.
  4. Pour tomatoes over chicken mixture; bring to a boil. Cover, reduce heat, and simmer 5 minutes. Uncover; cook 3 minutes.
  5. Add parsley and butter, stirring until butter melts.

Nutrition Facts

Calories500kcal
Protein26.21%
Fat15.28%
Carbs58.51%

Properties

Glycemic Index
79.52
Glycemic Load
17.73
Inflammation Score
-10
Nutrition Score
48.797826217568%

Flavonoids

Apigenin
8.62mg
Luteolin
0.24mg
Kaempferol
0.1mg
Myricetin
0.56mg
Quercetin
5.33mg

Nutrients percent of daily need

Calories:500.05kcal
25%
Fat:10.06g
15.48%
Saturated Fat:4.16g
25.98%
Carbohydrates:86.7g
28.9%
Net Carbohydrates:53.51g
19.46%
Sugar:6.7g
7.44%
Cholesterol:80.1mg
26.7%
Sodium:623.16mg
27.09%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:38.83g
77.66%
Manganese:15.53mg
776.34%
Vitamin K:276.68µg
263.51%
Fiber:33.19g
132.75%
Copper:1.83mg
91.66%
Iron:13.84mg
76.86%
Vitamin B3:14.81mg
74.07%
Vitamin B6:1.42mg
71.14%
Potassium:2442.02mg
69.77%
Magnesium:271.07mg
67.77%
Selenium:43.01µg
61.45%
Calcium:601.48mg
60.15%
Phosphorus:481.35mg
48.14%
Vitamin B5:3.68mg
36.83%
Vitamin A:1626.19IU
32.52%
Vitamin C:22.3mg
27.03%
Vitamin B2:0.41mg
24.25%
Vitamin B1:0.34mg
22.39%
Vitamin E:3mg
20.03%
Zinc:2.57mg
17.12%
Folate:66.1µg
16.53%
Vitamin B12:0.23µg
3.88%
Source:My Recipes