Chicken Creole
Serves 4
Ingredients:
- Oil spray
- 500g skinless chicken, trimmed of fat, diced eg. thigh, breast or tenderloin
- 1 tablespoon wholemeal plain flour
- 2 onions, sliced
- 1 clove garlic, minced
- 1 green capsicum, chopped
- 2 stalks celery, chopped
- Dash of pepper
- 2 teaspoons thyme
- 1 teaspoon basil
- 1 teaspoon Cajun seasoning
- 1 bay leaf, crumbled
- Dash of Tabasco sauce to taste
- 2 teaspoons brown sugar
- 400g no added salt, chopped tinned tomatoes
- 1 tablespoon parsley, chopped
- 1 spring onion, sliced
- 2 cups cooked pasta
Spread flour on a clean bench or baking paper. Roll diced chicken in flour. Heat a frying pan that has been sprayed with oil. Add chicken to pan and brown lightly. Remove chicken. Add onion, garlic, capsicum and celery. Gently cook for approximately 5 minutes. Add remaining ingredients, except parsley, lemon, chicken and spring onion, breaking up tomatoes with a spoon. Bring to the boil, then add chicken. Cover tightly, and simmer 40 minutes. In last 15 minutes of cooking add lemon slices and stir through parsley and spring onion just before serving. Serve chicken with ½ cup cooked pasta per person.
Tips:
- Family and friends may like a larger serve of pasta.
- After gastric band surgery, some people find chicken breast difficult to tolerate, as it can be dry. Try thighs or tenderloins ‐ these are generally more moist.
