Roasted Chicken Tenders with Peppers & Onions
http://www.eatingwell.com/recipes/roasted_chicken_tenders_with_peppers_onions.html
From EatingWell: August/September 2005, The EatingWell Healthy in a Hurry Cookbook (2006)Call this one an update of that favorite combo, sausage and peppers. Our healthy version can be served over rice or on a roll with a little shredded cheese for a new take on a Philly cheese steak sandwich.
4 servings | Active Time: 20 minutes | Total Time: 45 minutes
Ingredients
- 1/2 teaspoon freshly grated lemon zest
- 3 tablespoons lemon juice
- 2 tablespoons finely chopped garlic
- 2 tablespoons finely chopped fresh oregano, or 1 teaspoon dried
- 2 tablespoons finely chopped pickled jalapeno peppers
- 2 tablespoons extra-virgin olive oil
- 1/2 teaspoon salt
- 1 pound chicken tenders
- 1 red, yellow or orange bell pepper, seeded and thinly sliced
- 1/2 medium onion, thinly sliced
Preparation
- Preheat oven to 425°F. Whisk lemon zest, lemon juice, garlic, oregano, jalapenos, oil and salt in a 9-by-13-inch glass baking dish. Add tenders, bell pepper and onion; toss to coat. Spread the mixture out evenly; cover with foil. Bake until the chicken is cooked through and no longer pink in the middle, 25 to 30 minutes.
Nutrition
Per serving : 172 Calories; 7 g Fat; 1 g Sat; 5 g Mono; 49 mg Cholesterol; 6 g Carbohydrates; 19 g Protein; 1 g Fiber; 518 mg Sodium; 122 mg Potassium
1/2 Carbohydrate Serving
Exchanges: 1/2 vegetable, 3 very lean meats, 1 1/2 fat