- Serves: 6
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
Stir in the green onions. Cook for 1 minute. Transfer to a plate. Set aside.
In a medium shallow dish, stir together the flour, 11/2 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
- 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
- 66 mg
- 199 mg
- 14 g
- 3 g
- 5 g
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.