Roasted Chicken Tenders with Peppers & Onions
Contributed by: EatingWell.com
Call this one an update of that favorite combo, sausage and peppers. Our healthy version can be served over rice or on a roll for a new take on the "steak" sandwich.
Prep: 20 min
Total: 45 min
Yield: 4 servings
Based on 0 Reviews
Ingredients:
-
1/2 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
1/2 teaspoon salt
1 pound chicken tenders
1 red, yellow or orange bell pepper, seeded and thinly sliced
1/2 medium onion, thinly sliced
Preparation:
- Preheat oven to 425 degrees F. Whisk lemon zest, lemon juice, garlic, oregano, jalapenos, oil and salt in a 9x13-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, 25-30 minutes.
Tips:
Per serving: 172 calories; 7 g fat (1 g saturated fat, 5 g mono unsaturated fat); 49 mg cholesterol; 6 g carbohydrates; 19 g protein; 1 g fiber; 518 mg sodium; 122 mg potassium
Nutrition Bonus: Vitamin C (100% daily value), Selenium (28% dv), Vitamin A (20% dv).
Exchanges: 1/2 vegetable, 3 very lean meats, 1 1/2 fat
This pot roast, with its heavenly onion flavor, will make a perfect Shabbat dinner to please the whole family. Great for a slow cooker and easy to make ahead.
Cherries and cherry preserves mix with smoky chipotle chilies to lend this grilled chicken an irresistible flavor.
