Stir-Fried Spicy Chicken Tenders

9 Reviews
From: EatingWell Magazine February/March 2005

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.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 1 teaspoon sugar
  • 1 teaspoon paprika
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground pepper
  • 1/4 teaspoon cayenne pepper
  • 1 pound boneless, skinless chicken breast tenders, cut into 2-inch pieces (see Variation)
  • 1 tablespoon canola oil
  • 1 16-ounce package frozen bell pepper and onion mix

Preparation

  • Active

  • Ready In

  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.
  3. 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.

Nutrition information

  • Serving size: 1 cup
  • Per serving: 207 calories; 7 g fat(1 g sat); 2 g fiber; 8 g carbohydrates; 27 g protein; 10 mcg folate; 83 mg cholesterol; 6 g sugars; 1 g added sugars; 677 IU vitamin A; 36 mg vitamin C; 35 mg calcium; 1 mg iron; 342 mg sodium; 385 mg potassium
  • Carbohydrate Servings: 1/2
  • Exchanges: 1 vegetable, 3 1/2 lean meat

Reviews 9

August 22, 2014
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By: EatingWell User
Liked this very much Also added some bok choy I had from local garden. Scrumptious! Also mixed 2 tsp of cornstarch into 1/4 c of water and a splash of white wine. Served it over brown rice. Yumm. Pros: Easy prep and easy adaptations Cons: I prefer fresh vegetables this time of year. So sliced sweet onions, green, red, and yellow peppers
June 01, 2014
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By: EatingWell User
Really nice recipe. I added chili peppers which gave it an extra kick. Very fast and easy. I will definitely cook this again.
September 06, 2011
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By: crystines
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.
September 01, 2011
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By: Granny48
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
October 27, 2010
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By: hhthomas8
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!
October 21, 2010
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By: brocker1413
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!
July 21, 2010
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By: segamble
Great quick meal! Good flavor on the seasoning. I spiced it up a bit with some crushed red pepper, which added to the heat.
June 02, 2010
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By: EatingWell User
I love making quick meals and I add some tandoori powder to it. Irene
March 07, 2010
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By: cdmcclellan
The seasoning on the tenders is very tasty and satisfying.