Louisianna-Style Braised Chicken
Ground ginger and hot sauce give this Creole-style dish its spicy kick.
  • 4 skinless, boneless chicken breast halves (about 4 ounces each)
  • 2 tablespoons flour
  • 4 teaspoons olive oil
  • 1 large onion, finely chopped
  • 4 cloves garlic, finely chopped
  • 1 green bell pepper, cut into 1/2-inch squares
  • 1 can (14-1/2 ounces) no-salt-added stewed tomatoes
  • 1 teaspoon Louisianna-style hot sauce
  • 3/4 teaspoon ground ginger
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon salt

1. Dredge chicken in flour, shaking off excess. In large nonstick skillet, heat 3 teaspoons of oil over medium heat. Add chicken and cook 2 minutes per side until golden brown. Remove with slotted spoon.

2. Add remaining 1 teaspoon oil, onion, and garlic to the pan and cook 5 minutes, stirring frequently, until onion is golden brown. Stir in bell pepper and cook 4 minutes until crisp-tender.

3. Add tomatoes and their juice, hot sauce, ginger, thyme, and salt. Bring to a boil, add chicken, and reduce to a simmer. Cover and cook for 7 minutes or until chicken is cooked through.

Nutritional Information
Per serving: 237 calories, 7.3g total fat, 1.4g saturated fat, 4g monounsaturated fat, 1g polyunsaturated fat, 3g dietary fiber, 27g protein, 14g carbohydrate, 67mg cholesterol, 391mg sodium.
Good source of: niacin, selenium.

Date Published: 09/19/2005 > Printer-friendly Version

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