Print Recipe
Southwestern Chicken - Delicious Decisions
-
Prep Time :
15 min
-
Cook Time :
30 min
-
Total Time :
45 min
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Servings :
6
Ingredients
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1 1/2 cups orange, red, or yellow bell pepper strips, or a combination -
2 tsp. seeded, minced, fresh jalapeño -
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.
-
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.
Nutrition Facts
Calories
Protein
FiberNutrition Facts
| 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, 3 lean meat, 1 vegetable
-
Prep Time :
15 min
-
Cook Time :
30 min
-
Total Time :
45 min
-
Servings :
6
Ingredients
-
1 1/2 cups orange, red, or yellow bell pepper strips, or a combination -
2 tsp. seeded, minced, fresh jalapeño -
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.
-
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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