Stir-Fried Spicy Chicken Tenders - 8g Carbs, 2g Fiber, 1g Sugar
From: EatingWell - February/March 2005, The EatingWell Healthy in a Hurry Cookbook (2006)
A bag of frozen peppers and onions can be a quick start to a stir-fry;
here, it's combined with almost fat-free chicken tenders for a speedy
dinner. Serve this dish with warm polenta rounds or brown rice.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat
| Low sodium | Heart healthy | Healthy weight | Gluten free
Active Time: 15 minutes
Total Time: 30 minutes (including 15 minutes marinating time)
Servings: 4
Serving Size: 1 cup each
1 tsp sugar
1 tsp paprika
1/2 tsp salt
1/2 tsp freshly ground pepper
1/4 tsp cayenne pepper
1 lb boneless, skinless chicken breast tenders, cut into 2-inch pieces (see Variation)
1 Tbsp canola oil
1 (16 oz pkg) frozen bell pepper and onion mix
Combine sugar, paprika, salt, pepper and cayenne in a medium bowl.
Add chicken and toss to coat. Cover and refrigerate for 15 minutes
or overnight.
Heat oil in a large nonstick skillet over high heat. Add pepper-and-onion
mix and cook, stirring occasionally, until the vegetables are soft, 5 to
7 minutes. Add the spice-rubbed chicken and cook, stirring, until no
longer pink in the center, 3 to 5 minutes. Serve hot.
Variation:
Make Stir-Fried Spicy Beef by using 1 pound of stir-fry beef
or thinly sliced top round steak instead of chicken in this dish.
Make Ahead Tip: Prepare through Step 1 up to 1 day ahead.
Servings: 4
Serving Size: 1 cup each
Nutrition per serving:
196 Calories, 5g Fat, 1g Sat, 2g Mono, 66mg Cholesterol, 28g Protein,
8g Carbs, 2g Fiber, 1g Added Sugars, 392mg Sodium, 292mg Potassium
Nutrition Bonus: Vitamin C (24% daily value)
Exchanges: 1 vegetable, 3 1/2 lean meat
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