Mobile Site Digital Editions | Magazine | Newsletters
Advertisement

Roasted Chicken Tenders with Peppers & Onions

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

Your rating: None Average: 3.4 (52 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 Recipe

Makes: 4 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat | Low sodium | Heart healthy | Healthy weight | Gluten free |

View Our Nutrition Guidelines »

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

More Healthy Recipe Ideas

You Might Also Like

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

Ethnic/Regional
American
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low saturated fat
Low sodium
Heart healthy
Healthy weight
Gluten free
Ease of Preparation
Easy
Total Time
45 minutes or less
Servings
4
Main Ingredient
Chicken
Preparation/ Technique
Roast
Meal/Course
Dinner

Season
Spring
Summer
Style/Theme
Budget
Everyday favorites
Kid-friendly
Type of Dish
Main dish, poultry
Publication
August/September 2005
The EatingWell Healthy in a Hurry Cookbook (2006)
Advertisement

EatingWell Magazine

Subscribe » | Give a Gift | Customer Service
Advertisement
more smart savings
Advertisement
World Wide Web Health Award Winner
Web Award Winner
World Wide Web Health Award Winner
Interactive Media Award Winner