Recipe: Heart healthy chicken fajitas

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Quick Chicken Fajitas

Serves 4 • About $2.41 per serving.

Cooking spray

1 pound boneless, skinless chicken meat sliced in ½-inch strips, visible fat removed (breast or tenderloins)

1 tablespoon low sodium soy sauce

1 medium bell pepper, sliced, any color

1 medium onion, sliced (white, yellow or red)

½ teaspoon black pepper

½ teaspoon cumin

8 taco sized whole wheat or corn tortillas (choose tortillas with the least amount of saturated fat, trans fat and sodium you can find in your store)

1 avocado, sliced

½ cup fat-free sour cream (optional)

½ cup Pico de Gallo (or prepared salsa with the least amount of sodium you can find in your store)


Pico de Gallo (Fresh Salsa)

Serves 4 • About $0.57 per serving

1 medium tomato, diced

1 small onion, finely chopped

1 jalapeno pepper, seeded and finely chopped (can use half of pepper to reduce spiciness)

Juice of 1 lemon or lime

2 tablespoons chopped fresh cilantro

1 garlic clove, minced (or ½ teaspoon minced garlic from jar)

1/8 teaspoon black pepper

Directions for fajitas:

  1. Spray large skillet with cooking spray. Heat to medium-high and add chicken, cook for 3 minutes until browned.
  2. Reduce heat to medium and add soy sauce, bell pepper, onions, black pepper and cumin. Cover and cook for 8-10 minutes, stirring occasionally.
  3. Spoon chicken mixture evenly over tortillas and top with sliced avocado, fat-free or low-fat sour cream and fresh salsa.

Directions for pico de gallo:

  1. Dice the tomato (cut into equal size cubes).
  2. Finely chop onion.
  3. Remove seeds and white membrane from jalapeno pepper and finely chop (can use half or leave pepper out altogether for a mild salsa).
  4. Add lemon juice.
  5. For cilantro, either use kitchen scissors or a chef’s knife to finely chop.
  6. Mince garlic.
  7. Combine all ingredients in medium bowl and stir.


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