Name: Roasted Chicken Tenders with Peppers & Onions
Cook time: 20 min
Total time: 45 min
Ingredients: 0.5 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; 0.5 teaspoon salt; 1 pound chicken tenders; 1 red, yellow or orange bell pepper, seeded and thinly sliced; 0.5 medium onion, thinly sliced

Roasted Chicken Tenders with Peppers & Onions

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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.

EatingWell Test Kitchen

Updated on July 7, 2020

Cook Time:

20 mins

Additional Time:

25 mins

Total Time:

45 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Dairy-Free Diabetes Appropriate Gluten-Free Healthy Immunity Heart Healthy High-Protein Low Added Sugars Low Carbohydrate Low Sodium Low-Calorie

Jump to Nutrition Facts

Ingredients

½ 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
½ teaspoon salt
1 pound chicken tenders
1 red, yellow or orange bell pepper, seeded and thinly sliced
½ medium onion, thinly sliced

Directions

Preheat oven to 425 degrees 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 Facts (per serving)

211	Calories
10g	Fat
6g	Carbs
24g	Protein

Nutrition Facts
Servings Per Recipe 4
Calories 211
% Daily Value *
Total Carbohydrate 6g	2%
Dietary Fiber 1g	4%
Total Sugars 2g
Protein 24g	47%
Total Fat 10g	13%
Saturated Fat 2g	9%
Cholesterol 63mg	21%
Vitamin A 1039IU	21%
Vitamin C 47mg	52%
Folate 22mcg	5%
Sodium 360mg	16%
Calcium 35mg	3%
Iron 1mg	6%
Magnesium 30mg	7%
Potassium 311mg	7%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.