This is quick, tasty, and filling.

1 Medium onion, chopped
2 Medium or large celery stalks, chopped
1 Spritz cooking spray
2 Cloves garlic, crushed
2 14 1/2 oz. cans Cajun-style stewed tomatoes
2 Skinless, boneless chicken breast halfs (about 12 oz.) cut into bite-size pieces
1 Large green (or red or yellow) pepper, seeded, de-ribbed, cut to bite-size pieces
1 Large bay leaf
2 Tsp. cajun seasoning (e.g., Paul Prudhomme''s)
1/4 Tsp. white pepper
1/4 Tsp. cayenne pepper (or more for extra heat)
1/4 tsp pepper
1/4 Tsp. salt
2 Cups cooked long grain rice, e.g., jasmine or basmati


Spray dutch oven with cooking spray. Over medium heat, saute onion and celery until crisp-tender, about five minutes. Add garlic and saute one minute. Add tomatoes and remaining ingredients except rice to dutch oven. Reduce heat and simmer for 15 minutes or until chicken is thoroughly cooked. Serve over rice.


  1. Makes four servings.
  2. Nutrition: About 295 calories/serving. This recipe was adapted from another recipe by adding the onion, celery, and some spices. The other recipe was 270 calories/serving (5% fat).
  3. Add a thinly sliced hot smoked sausage with the tomatoes to impart more Cajun flavor.
  4. Substitute 12 oz. peeled shrimp for the chicken if desired.
  5. Original Recipe in Eat and Stay Slim, p.59, by Better Homes and Gardens Magazine. Meredith Books, Des Moines, Iowa, 1997.