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20 minute dinner recipes

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Stir-Fried Spicy Chicken Tenders

http://www.eatingwell.com/recipes/stir_fried_spicy_chicken_tenders.html

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.

4 servings, 1 cup each | Active Time: 15 minutes | Total Time: 30 minutes (including 15 minutes marinating time)

Ingredients

Preparation

  1. 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.
  2. 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.

Nutrition

Per serving : 196 Calories; 5 g Fat; 1 g Sat; 2 g Mono; 66 mg Cholesterol; 8 g Carbohydrates; 28 g Protein; 2 g Fiber; 392 mg Sodium; 292 mg Potassium

Exchanges: 1 vegetable, 3 1/2 lean meat

Tips & Notes