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.
1 red, yellow or orange bell pepper, seeded and thinly sliced
½ medium onion, thinly sliced
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.
211 calories;10 g fat(2 g sat); 1 g fiber; 6 g carbohydrates; 24 g protein; 22 mcg folate; 63 mg cholesterol; 2 g sugars; 0 g added sugars; 1,039 IU vitamin A; 47 mg vitamin C; 34 mg calcium; 1 mg iron; 360 mg sodium; 311 mg potassium
Vitamin C (78% daily value), Vitamin A (21% dv)
Carbohydrate Servings: ½
Exchanges: ½ vegetable, 3 lean meats, 1½ fat | ½ Carbohydrate Serving
This was excellent even lacking a few of the ingredients. I didn't have jalapeno or onion on hand so I omitted and upped the amount of peppers using a variety of colors. Also used chicken breasts chunks rather than tenders but it worked fine. I also served over brown rice but I use chicken broth rather than just water to improve the taste of the rice. Will definitely make again.
October 16, 2010
By: EatingWell User
This was quick and easy and VERY tasty! I doubled up on the veggies and added 2 TBS of chicken broth. Served over brown rice, the tangy-ness of the jalapenos was an excellent taste sensation.
I'm definitely adding this one to my "need a healthy dinner fast" recipe favorites.