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Southwestern Chicken - Delicious Decisions

AHA 9th Edition Cookbook
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Southwestern Chicken - Delicious Decisions

Nutrition Facts

Southwestern Chicken - Delicious Decisions
CaloriesCalories
207 Per Serving
ProteinProtein
26g Per Serving
FiberFiber
3g Per Serving
×
Calories 207
Total Fat 5.0 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 2.0 g
Cholesterol 73 mg
Sodium 265 mg
Total Carbohydrate 14 g
Dietary Fiber 3 g
Sugars 5 g
Protein 26 g

Dietary Exchanges
1 1/2 starch, 1 vegetable, 3 lean meat

Ingredients

Servings   6  

  • 1 1/2 cups orange, red, or yellow bell pepper strips, or a combination
  • 2 tsp. seeded, minced, fresh jalape帽o
  • 1/2 cup diagonally sliced green onions
  • 1/3 cup all-purpose flour
  • 1 1/2 tsp. chili powder and 1 tsp. chili powder, divided use
  • 1/4 tsp. pepper and 1/4 pepper, divided use
  • 1/4 tsp. salt
  • 6 boneless, skinless chicken breast halves, all visible fat discarded, (about 4 oz. each), flattened to 1/4-inch thickness
  • canola or corn oil and 1 tsp. canola or corn oil
  • 28 oz. no-salt-added, canned, whole tomatoes (undrained)
  • 1 tsp. grated lime zest

Directions

Tip: Click on step to mark as complete.

  1. In a large nonstick skillet, cook the bell pepper and jalapeño over medium-high heat for 4 to 5 minutes, stirring occasionally.
  2. Stir in the green onions. Cook for 1 minute. Transfer to a plate. Set aside.
  3. In a medium shallow dish, stir together the flour, 1 1/2 teaspoons chili powder,1/4 teaspoon pepper, and salt. Dip one piece of chicken in the mixture, turning to coat and gently shaking off any excess. Transfer to a plate. Repeat with the remaining chicken.
  4. In a large nonstick skillet, heat 1 teaspoon oil over medium-high heat, swirling to coat the bottom. Cook half the chicken for 3 to 4 minutes on each side, or until lightly brown on both sides. Transfer to the plate with the bell pepper mixture. Repeat with the remaining 1 teaspoon oil and chicken.
  5. Pour the tomatoes with liquid into the skillet, breaking up the tomatoes with a spoon. Stir in the remaining 1 teaspoon chili powder and remaining 1/4 teaspoon pepper. Reduce the heat and simmer for 3 to 4 minutes.
  6. Stir in the lime zest, bell pepper mixture, and chicken. Increase the heat to medium. Cook for 5 to 6 minutes, or until the chicken is no longer pink in the center and the mixture is heated through.
This recipe is reprinted with permission from The New 蜜芽传媒 Cookbook, 9th Edition. Copyright © 2017 by the 蜜芽传媒. Published by Harmony Books, an imprint of Penguin Random House LLC. Available from booksellers everywhere.

Nutrition Facts

Southwestern Chicken - Delicious Decisions
CaloriesCalories
207 Per Serving
ProteinProtein
26g Per Serving
FiberFiber
3g Per Serving
×
Calories 207
Total Fat 5.0 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 2.0 g
Cholesterol 73 mg
Sodium 265 mg
Total Carbohydrate 14 g
Dietary Fiber 3 g
Sugars 5 g
Protein 26 g

Dietary Exchanges
1 1/2 starch, 1 vegetable, 3 lean meat

Ingredients

Servings   6  

  • 1 1/2 cups orange, red, or yellow bell pepper strips, or a combination
  • 2 tsp. seeded, minced, fresh jalape帽o
  • 1/2 cup diagonally sliced green onions
  • 1/3 cup all-purpose flour
  • 1 1/2 tsp. chili powder and 1 tsp. chili powder, divided use
  • 1/4 tsp. pepper and 1/4 pepper, divided use
  • 1/4 tsp. salt
  • 6 boneless, skinless chicken breast halves, all visible fat discarded, (about 4 oz. each), flattened to 1/4-inch thickness
  • canola or corn oil and 1 tsp. canola or corn oil
  • 28 oz. no-salt-added, canned, whole tomatoes (undrained)
  • 1 tsp. grated lime zest

Directions

Tip: Click on step to mark as complete.

  1. In a large nonstick skillet, cook the bell pepper and jalapeño over medium-high heat for 4 to 5 minutes, stirring occasionally.
  2. Stir in the green onions. Cook for 1 minute. Transfer to a plate. Set aside.
  3. In a medium shallow dish, stir together the flour, 1 1/2 teaspoons chili powder,1/4 teaspoon pepper, and salt. Dip one piece of chicken in the mixture, turning to coat and gently shaking off any excess. Transfer to a plate. Repeat with the remaining chicken.
  4. In a large nonstick skillet, heat 1 teaspoon oil over medium-high heat, swirling to coat the bottom. Cook half the chicken for 3 to 4 minutes on each side, or until lightly brown on both sides. Transfer to the plate with the bell pepper mixture. Repeat with the remaining 1 teaspoon oil and chicken.
  5. Pour the tomatoes with liquid into the skillet, breaking up the tomatoes with a spoon. Stir in the remaining 1 teaspoon chili powder and remaining 1/4 teaspoon pepper. Reduce the heat and simmer for 3 to 4 minutes.
  6. Stir in the lime zest, bell pepper mixture, and chicken. Increase the heat to medium. Cook for 5 to 6 minutes, or until the chicken is no longer pink in the center and the mixture is heated through.
This recipe is reprinted with permission from The New 蜜芽传媒 Cookbook, 9th Edition. Copyright © 2017 by the 蜜芽传媒. Published by Harmony Books, an imprint of Penguin Random House LLC. Available from booksellers everywhere.

蜜芽传媒 recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

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