Advertisement

Roasted Chicken Tenders with Peppers & Onions

August/September 2005, The EatingWell Healthy in a Hurry Cookbook (2006)

Your rating: None Average: 3.4 (76 votes)

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.



READER'S COMMENT:
"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...
Roasted Chicken Tenders with Peppers & Onions

Makes: 4 servings

Active Time:

Total Time:

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

  1. 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; 0 g added sugars; 19 g protein; 1 g fiber; 518 mg sodium; 122 mg potassium.

Nutrition Bonus: Vitamin C (100% daily value), Selenium (28% dv), Vitamin A (20% dv).

Carbohydrate Servings: 1/2

Exchanges: 1/2 vegetable, 3 very lean meats, 1 1/2 fat


More From EatingWell

Recipe Categories

Total Time
45 minutes or less
Servings
4
Main Ingredient
Chicken
Preparation/ Technique
Roast
Meal/Course
Dinner

Season
Spring
Summer
Type of Dish
Main dish, poultry
Ethnic/Regional
American
Ease of Preparation
Easy
Get a full year of EatingWell magazine.
World Wide Web Health Award Winner Web Award Winner World Wide Web Health Award Winner Interactive Media Award Winner