Creole Vegetables and Chicken - 9g Carbs, 3g Fiber
From: dLife Chef Michel Nischan
Average Rating: 5 stars
Difficulty: easy
Prep Time: about 30 minutes
Cook Time: 4 1/2 to 9 hours
Servings: 8
Serving Size: 1/8 of recipe
Carb Safe: Yes
1 can (about 14 oz) no-salt-added diced tomatoes
8 oz 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 tsp Worcestershire sauce
1 tsp dried thyme
1 bay leaf
1 Tbsp olive oil
1 lb chicken tenders, cut up
1 1/2 tsp sugar substitute
3/4 tsp Creole seasoning
Hot pepper sauce (optional)
1/4 cup chopped fresh parsley
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.
Nutrition:
95 Calories, 23% Calories from Fat, 3g Total Fat Sat., <1g Fat,
9g Carbs, 3g Fiber, 10g Protein, 21mg Cholesterol, 87mg Sodium
Exchanges:
1 Lean Meat, 2 Vegetable
Member Reviews:
Rating: 5 stars - By: bward36 -
I tried this recipe over the weekend. It was fantastic. My nephew
who lives with me loved it also. I highly recommend this to anyone.
It was very easy to prepare.