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Stir-Fried Spicy Chicken Tenders

:  February/March 2005, The EatingWell Healthy in a Hurry Cookbook (2006)

Your rating: None Average: 4.1 (69 votes)

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.


READER'S COMMENT:
"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...
Stir-Fried Spicy Chicken Tenders Recipe

Makes: 4 servings, 1 cup each

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 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

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Preparation

  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. 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; 1 g added sugars; 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


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Recipe Categories

Style/Theme
Everyday favorites
Kid-friendly
Make ahead instructions
Quick (total 30 min. or less)
Budget
Ease of Preparation
Easy
Type of Dish
Main dish, poultry
Total Time
30 minutes or less
Ethnic/Regional
American
Mexican
Southwest
Servings
4
Main Ingredient
Chicken
Preparation/ Technique
Marinate/Rub
Stir-Fry
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low saturated fat
Low sodium
Heart healthy
Healthy weight
Gluten free
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Publication
The EatingWell Healthy in a Hurry Cookbook (2006)
February/March 2005
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