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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.

Source: EatingWell Magazine, February/March 2005




Ingredient Checklist


Instructions Checklist
  • 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.


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

Nutrition Facts

1 cup
207 calories; protein 27g; carbohydrates 8.2g; dietary fiber 1.6g; sugars 6.4g; fat 6.6g; saturated fat 0.9g; cholesterol 82.8mg; vitamin a iu 676.9IU; vitamin c 36.2mg; folate 10.4mcg; calcium 35mg; iron 1mg; magnesium 32.4mg; potassium 384.9mg; sodium 342.3mg; thiamin 0.1mg; added sugar 1g.

1 vegetable, 3 1/2 lean meat