Chicken in Creole sauce
Serves:
2
Time to make:
25 mins
Total cost:
$6.80 / $3.40 per serve
(at time of publication)
(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
Photography: Carolyn Robertson
First Published:
April 2010
Rating:
No votes yet
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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
