Creole Vegetables and Chicken

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.

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