Healthy Eating

The National Cancer Institute estimates that about one-third of all cancer deaths may be related to our diet. Studies have shown that diets high in fat and low in fiber may be related to cancers of the breast, colon, and prostate. These are the top three causes of cancer deaths among African-Americans. Diets low in fat reduce our risk for these cancers as well as heart disease. Here is a tasty recipe for chicken creole that is low in fat and sodium and high in fiber.

4 chicken breast halves (11/2 lbs), remove skin, and cut into 1-inch strips (~1 lb boneless)
1 14-oz can of tomatoes, cut up (try low-sodium tomatoes!)
1 cup low-sodium chili sauce
11/2 cups chopped green pepper 1/2 cup chopped celery
1/4 cup chopped onion
2 cloves garlic, minced
1 tbsp chopped fresh basil or 1 tsp dried basil, crushed
1 tbsp chopped fresh parsley or 1 tsp dried parsley
1/4 tsp crushed red pepper
1/4 tsp salt

Spray deep skillet with nonstick spray coating. Preheat pan over high heat. Add chicken and cook, stirring for 3 to 5 minutes or until no longer pink.
Reduce heat. Add tomatoes and their juice, low-sodium chili sauce, green pepper, celery, onion, garlic, basil, parsley, red pepper, and salt. Bring to boil, then reduce heat and simmer covered for 10 minutes. Serve over hot, cooked rice or whole wheat pasta.

Makes 4 servings.

National Cancer Institute, "Down Home Healthy Cookin'," 1996.