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Monday, June 2, 2014

[Healthy_Recipes_For_Diabetic_Friends] Chicken Fajita Stuffed Peppers - 30.5g Carbs, 7.4g Fiber, 6.8g Sugars

Chicken Fajita Stuffed Peppers - 30.5g Carbs, 7.4g Fiber, 6.8g Sugars

From: SparkPeople user CHEF_MEG
Who says you have to serve fajitas in a flour tortilla? Instead of serving peppers in the fajitas, I serve fajitas in a roasted pepper!
Prep: 60 min
Cook: 20 min
Servings: 4

1 batch (1 Tbsp) Chef Meg's No Salt Fajita Rub (*Recipe Below)
1 lime, zested and juiced
1 tsp vegetable oil
16 oz boneless chicken breasts cut into strips
1 large sweet or yellow onion, sliced
4 roasted bell peppers or red chili peppers*
1/2 cup fresh corn
1 cup black beans, rinsed and drained
16 grape or cherry tomatoes, sliced
2 Tbsp cilantro, chopped

*NOTE: Roast your own peppers or use jarred peppers.

4 servings Chef Meg's Avocado Cream (* Recipe Below)
1/4 cup chopped cilantro

Combine the rub, lime zest and juice, and the oil. Pour over the meat, cover and refrigerate for 1 hour or overnight.

Place a cast iron or nonstick skillet over medium-high heat. Saute the onions for 10 minutes, until light golden brown in color, then remove from the pan and set aside. Add chicken to the same pan and saute until cooked through, about 8 minutes. Add the cooked onions, corn, beans, and tomatoes to the pan, stir and cook for one minute. Remove from heat.

Place one pepper on a dinner plate, fill with one cup of chicken and vegetables, then top with a heaping tablespoon of the Avocado Cream and cilantro.

Tips: Craving crunch? Serve this meal inside raw bell pepper halves!
You can also cook this meal on the grill--use a cast-iron grill pan or slice the chicken into strips after it cooks.

Servings: 4
Nutrition per Serving: 339.1 Calories, 9.9g Total Fat, 2.3g Saturated Fat, 1.7g Polyunsaturated Fat, 3.7g Monounsaturated Fat, 73.4mg Cholesterol, 137.8mg Sodium, 544.8mg Potassium, 30.5g Total Carbs, 7.4g Dietary Fiber, 6.8g Sugars, 31.8g Protein

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* No Salt Fajita Rub - 3.1 g Total Carbs, 1.6 g Dietary Fiber, 0.3 g Sugar

1 tsp ancho chili powder*
1 tsp cumin seed
1/2 tsp oregano
1/4 tsp red pepper flakes
1/2 tsp garlic powder or dried garlic

* or your favorite chili powder

Combine all ingredients in clean coffee grinder or blender. Pour into a glass jar or covered container. Store in a cool, dry place away from light for up to six months.

Yields 1 batch.
Serving Size: Yield 1 tablespoon, which flavors 1 pound of protein

Nutrition per Recipe: 19.8 Calories , 1.1g Total Fat, 0.1g Saturated Fat, 0.3g Polyunsaturated Fat, 0.4g Monounsaturated Fat, 0mg Cholesterol, 30mg Sodium, 108.9 mg Potassium, 3.1 g Total Carbs, 1.6 g Dietary Fiber, 0.3 g Sugars, 0.8 g Protein

>> Big-Batch Measurements
4 tsp ancho chili powder*
4 tsp cumin seed
2 tsp oregano
1 tsp red pepper flakes
2 tsp garlic powder OR dried garlic
(Makes 4 batches.)

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> Avocado Cream - 2.5g Carbs, 1.2g Fiber, 0.6g Sugar

1 ripe avocado, diced
1/2 cup Greek yogurt
2 limes, zested and juiced

Puree all ingredients in a food processor or mash together with a fork. Serve immediately.

If you make this ahead of time, press plastic wrap onto the surface of the cream and stir before serving.

Refrigerate up to 2 days, but the top will oxidize and turn brown. Scrape off the top layer or stir well.

Makes 1 1/4 cups
Servings Per Recipe: 10
Serving Size: 2 Tbsp
Nutrition per Serving: 36.1 Calories, 2.7g Total Fat, 0.4g Saturated Fat, 0.3g Polyunsaturated Fat, 1.7g Monounsaturated Fat, 0mg Cholesterol, 5.5mg Sodium, 111.9mg Potassium, 2.5g Total Carbs, 1.2g Dietary Fiber, 0.6g Sugars, 1.4g Protein