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.
Southwestern Chicken - Delicious Decisions
Calories207 Per Serving
Protein26g Per Serving
Fiber3g Per Serving
|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|
|Total Carbohydrate||14 g|
|Dietary Fiber||3 g|
3 lean meat, 1 vegetable, 1 1/2 starch
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
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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This recipe is reprinted with permission from The New American Heart Association Cookbook, 9th Edition. Copyright © 2017 by the American Heart Association. Published by Harmony Books, an imprint of Penguin Random House LLC. Available from booksellers everywhere.