Source: Houston Chronicle

1/2 cup chopped onion
1/2 cup chopped green bell pepper
4 skinless split bone-in chicken breasts (about 2 1/2 pounds)
1 1/2 teaspoons Creole seasoning (see note)
Salt to taste
1 (14 1/2 ounce) can Mexican style tomatoes
2 tablespoons minced fresh parsley

Place onion and bell pepper in a 2-cup glass measure; cover with vented plastic wrap. Microwave on high 4 minutes; set aside.

With a sharp knife, make 3 or 4 parallel slashes in each piece of chicken. Rub with Creole Seasoning and salt, spreading seasonings into slashes. Place chicken, meat side down, in a 2-quart rectangular glass dish. Cover with wax paper and microwave on HIGH 5 minutes.

Turn chicken pieces over, re-cover and microwave on high. Stir onions into tomato mixture and pour over chicken; re-cover. Microwave on HIGH 5 minutes or until an instant-read thermometer inserted in thickest part of breast registers 170 degrees F.

Sprinkle with parsley.

Serve over rice.

Makes 4 servings, each: 189 calories, 31 grams protein, 3 grams fat, 12 grams carbohydrates, 2 grams fiber, 73 grams cholesterol, 322 milligrams sodium

NOTE: To make your own Creole seasoning, combine 1/2 teaspoon each: salt; ground white, red and black peppers; paprika; and dried thyme, basil and oregano leaves. Measure 1 /2 teaspoons and save remainder for future use.