Delicious Decisions: Southwestern Chicken

  • Serves: 6


Description

Serve this spicy dish with warm corn tortillas and wedges of ice-cold watermelon. You can adjust the heat level by cutting back on the jalapeño and chili powder.

Ingredients

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

Cooking Instructions

In a large nonstick skillet, cook the bell pepper and jalapeño over medium-high heat for 4 to 5 minutes, stirring occasionally.

Stir in the green onions. Cook for 1 minute. Transfer to a plate. Set aside.

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.

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.

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.

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.


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Nutritional Analysis
Per serving
Calories Per Serving
203
Total Fat
3.5 g
Saturated Fat
0.5 g
Trans Fat
0.0 g
Polyunsaturated Fat
1.0 g
Monounsaturated Fat
1.5 g
Cholesterol
66 mg
Sodium
199 mg
Carbohydrates
14 g
Fiber
3 g
Sugar
5 g
Protein
30g

Dietary Exchanges


½ starch, 2 vegetable, 3 very lean meat



This recipe is reprinted with permission from The New American Heart Association Cookbook, Eighth Edition, Copyright © 2010 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.