Chicken Southwestern

  • 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 combination
2 teaspoons seeded and minced fresh jalapeño
1/2 cup diagonally sliced green onions (green and white parts)
6 boneless, skinless chicken breast halves (about 4 ounces each)
1/3 cup all-purpose flour
1/2 tablespoon chili powder
1/4 teaspoon pepper
1/4 teaspoon salt
2 teaspoons canola or corn, divided use
28-ounce can no-salt-added whole tomatoes, undrained
1 teaspoon chili powder
1/4 teaspoon pepper
1 teaspoon grated lime zest

Cooking Instructions

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

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

Discard all the visible fat from the chicken. Put the chicken with the smooth side up between two pieces of plastic wrap. Using a tortilla press, the smooth side of a meat mallet, or a rolling pin, lightly flatten the breasts to a thickness of 1/2 inch, being careful not to tear the meat.

In a medium resealable plastic bag, combine the flour, 1/2 tablespoon chili powder, 1/4 teaspoon pepper, and salt.

Add several pieces of chicken. Seal the bag. Shake to coat the chicken. Shake off the excess flour mixture. Repeat with the remaining chicken.

Heat a large nonstick skillet over medium-high heat. Pour 1 teaspoon oil into the skillet and swirl to coat the bottom. Cook half the chicken pieces 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 oil and chicken.

Add the undrained tomatoes to the skillet, breaking up the whole tomatoes with a wooden spoon.

Stir in 1 teaspoon chili powder and 1/4 teaspoon pepper. Reduce the heat and simmer for 3 to 4 minutes.

Stir in the lime zest. Stir in the bell pepper mixture and chicken. Increase the heat to
medium and cook for 5 to 6 minutes, or until the chicken is no longer pink in the center and the mixture is heated through.


Nutritional Analysis
Per serving
Calories Per Serving
203
Total Fat
3 g
Saturated Fat
.5 g
Polyunsaturated Fat
1 g
Monounsaturated Fat
1.5 g
Cholesterol
66 mg
Sodium
289 mg
Carbohydrates
13 g
Fiber
2 g
Sugar
5 g
Protein
30 g

Dietary Exchanges


1 other carbohydrate, 3 very lean meat



This recipe is reprinted with permission from The New American Heart Association Cookbook, Seventh Edition, Copyright © 2004 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.