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Chicken in Creole sauce

Chicken in Creole sauce

Serves: 
2
Time to make: 
25 mins
Total cost: 
$6.80 / $3.40 per serve
(at time of publication)
Health information: 
Diabetes-friendly
Gluten-free (or can be made gluten-free*)
High fibre
Low fat
Low kilojoule
Low sodium

Instructions

Instructions and steps: 

Step 1 Place chicken in a microwave-proof dish, cover and cook on high for 2 minutes. Cover and set aside, to stand.

Step 2 Place onion with garlic and oil in a microwave-proof bowl and cook on high for 1 1/2 minutes.

Step 3 Add tomatoes and capsicum and cook on high for 2 more minutes. Stir, add mushrooms and cook on high for 1 more minute.

Step 4 Add chilli sauce with chicken and cook for 1-1 1/2 minutes on high until the dish is hot, stirring halfway through. Stir in sultanas (if using). Serve chicken with jacket potatoes.

NOTE: All timings are guidelines only, as individual microwaves will vary slightly.

Variations

Make it gluten-free: Use a gluten-free brand of sweet chilli sauce.

HFG Tip

  • To cook jacket potatoes: wash and pat potato dry. Prick skin with a fork and place on a microwave-proof dish. Cook on high for 5-6 minutes. Once cooked, wrap in foil. Stand for 3 minutes before serving.
  • Click here for some handy microwave tips.

About this Recipe

Recipe by: 
Photography: Carolyn Robertson
First Published: 
April 2010

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Full ingredient list: 
  • 1 skinless chicken breast (150g), cubed
  • 1/2 small onion, finely chopped
  • 1 clove garlic, finely chopped
  • 2 teaspoons oil
  • 3 tomatoes, chopped
  • 1/4 green capsicum, diced
  • 4 mushrooms, sliced
  • 3-4 tablespoons sweet chilli sauce
  • 1 tablespoon sultanas (optional)
  • 2 baked jacket potatoes (see tip)

Nutritional information (per serve)

Energy: 
1420kJ
Calories: 
339cal
Protein: 
24g
Fat: 
7g
- saturated: 
1g
Carbohydrates: 
50g
- sugars: 
22g
Dietary Fibre: 
6g
Sodium: 
300mg
Calcium: 
40mg
Iron: 
2mg

Nutrition information is given per serve
*NS: not specified