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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 木瓜直播 Cookbook, 9th Edition. Copyright © 2017 by the 木瓜直播. 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 木瓜直播 Cookbook, 9th Edition. Copyright © 2017 by the 木瓜直播. Published by Harmony Books, an imprint of Penguin Random House LLC. Available from booksellers everywhere.

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