Stir-Fried Spicy Chicken Tenders

From EatingWell: February/March 2005, The EatingWell Healthy in a Hurry Cookbook (2006) — Subscribe Now!

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.

4 servings, 1 cup each

Active Time: 15 minutes

Total Time: 30 minutes (including 15 minutes marinating time)

Nutrition Profile

Ingredients

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

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.
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 & Notes

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

Nutrition

Per serving: 196 calories; 5 g fat (1 g sat, 2 g mono); 66 mg cholesterol; 8 g carbohydrates; 28 g protein; 2 g fiber; 392 mg sodium; 292 mg potassium.

Nutrition Bonus: Vitamin C (24% daily value).

Exchanges: 1 vegetable, 3 1/2 lean meat