Chicken Again? Yes!
Southwestern Chicken Stir-Fry
In 99.9 percent of our weight-loss success stories, women say that eating chicken helped them lose. We reinvented this diet classic to make it anything but blah -- in fact, these recipes are downright delicious.
The average American eats almost 58 pounds of chicken per year. With just 142 calories and 3 grams of fat per 3-ounce serving of white meat, it's no wonder that it's our go-to diet food.Safe Food Tips
- The best way to know when chicken is done is to use a food thermometer. Place it in the thickest part of the chicken breast; when it reads 165 degrees F., dinner is ready.
- Chicken needs to stay cold to prevent the growth of bacteria, so make it the last item you pick up at the grocery store before heading to the checkout line.
Serve this flavorful stir-fry in warm flour tortillas or over a bed of mixed greens.
Start to finish: 30 minutes
Makes: 4 servings
- 1- to 1-1/2-ounce envelope fajita seasoning mix
- 1/2 cup water
- 2 tablespoons cooking oil
- 12 ounces skinless, boneless chicken breast halves, cut into 1-inch pieces
- Cooking oil spray
- 1 medium yellow or green sweet pepper, cut into squares
- 1 small zucchini, sliced on the bias
- 1/2 small onion, cut into thin wedges
- 2/3 cup salsa
- 1 teaspoon chili powder
- 1/2 cup frozen whole-kernel corn
- 1/2 cup cooked or canned black beans, rinsed and drained
- 8 8-inch flour tortillas (optional)
- 6 cups mixed greens (optional)
- 1/2 cup shredded reduced-fat Co-Jack cheese (optional)
- Combine fajita mix, water, and oil in a medium mixing bowl. Add chicken to marinade; stir to coat. Let stand at room temperature for 15 minutes.
- Preheat a large wok coated with cooking spray over medium heat. Add peppers, zucchini and onion; cook for 2 to 3 minutes, or until crisp-tender. Set aside.
- Drain chicken; discard marinade. Add chicken to wok. (Add additional cooking oil if necessary to prevent sticking.) Cook and stir for 4 to 5 minutes, or until no longer pink. Return vegetables to wok. Stir together salsa and chili powder. Add salsa mixture, corn, and beans to wok. Cook and stir for 1 to 2 minutes.
Per serving (not including cheese, greens, or tortillas): 191 calories, 20g protein, 18g carbohydrate, 6g fat (1g saturated), 2g fiber
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