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.

Sarah Fritschner
Source: EatingWell Magazine, February/March 2005
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • 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.

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  • 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.

Tips

Make Ahead Tip: Prepare through Step 1 up to 1 day ahead.

Nutrition Facts

207 calories; protein 27g 54% DV; carbohydrates 8.2g 3% DV; dietary fiber 1.6g 6% DV; sugars 6.4g; fat 6.6g 10% DV; saturated fat 0.9g 5% DV; cholesterol 82.8mg 28% DV; vitamin a iu 676.9IU 14% DV; vitamin c 36.2mg 60% DV; folate 10.4mcg 3% DV; calcium 35mg 4% DV; iron 1mg 6% DV; magnesium 32.4mg 12% DV; potassium 384.9mg 11% DV; sodium 342.3mg 14% DV; thiamin 0.1mg 11% DV; added sugar 1g.

Reviews (10)

Read More Reviews
11 Ratings
  • 5 star values: 6
  • 4 star values: 3
  • 3 star values: 2
  • 2 star values: 0
  • 1 star values: 0
Rating: 5 stars
10/30/2011
The seasoning on the tenders is very tasty and satisfying. Read More
Rating: 4 stars
06/01/2014
Really nice recipe. I added chili peppers which gave it an extra kick. Very fast and easy. I will definitely cook this again. Read More
Rating: 3 stars
10/29/2011
OK good for a quick dinner This was OK my kids didn't like it I thought it was decent. Used the left overs in my eggs this morning and that was delicious. I probably won't make it again though. Read More
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Rating: 3 stars
08/08/2018
The man liked it but I felt it was under seasoned. I only allowed the seasonings to "mesh" for 30 minutes. Perhaps overnight would be better. I'll make it again but at least add a minced garlic clove. Read More
Rating: 5 stars
10/29/2011
I was skeptical about the sugar but the spice mixture was great as is. I substituted sugar snap peas for the peppers and added a little paprika to the vegetables while cooking and it turned out very well. I'm so proud of myself for not overcooking the chicken! Read More
Rating: 5 stars
10/30/2011
Great quick meal! Good flavor on the seasoning. I spiced it up a bit with some crushed red pepper which added to the heat. Read More
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Rating: 5 stars
10/29/2011
I too added the crushed red pepper which added a little more spice.... great meal! I actually sauteed the vegetables longer to the point where they had a little char to them. Yum! Read More
Rating: 4 stars
10/29/2011
Great Recipe This was a great quick recipe. It turned out way more flavorful then I expected. It had just the right amount of spice for my family. I served it over parmesan couscous. Yummy!!! Pros: Very simple to prepare Read More
Rating: 5 stars
10/30/2011
I love making quick meals and I add some tandoori powder to it. Irene Read More