Eating Healthy Blog

Southwestern Chicken

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

  • southwest chicken1 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

  1. In a large nonstick skillet, cook the bell pepper and jalapeño over medium-high heat for 4 to 5 minutes, stirring occasionally.
  2. Stir in the green onions. Cook for 1 minute. Transfer to a plate. Set aside.
  3. 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.
  4. 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.
  5. 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.
  6. 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.

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 from the New American Heart Association Cookbook.

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