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.
- 1 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
- 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.
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.