• 1 teaspoon sugar
• 1 teaspoon paprika
• 1/2 teaspoon salt
• 1/2 teaspoon freshly ground pepper
• 1/4 teaspoon cayenne pepper
• 1 pound boneless, skinless chicken breast tenders, cut into 2-inch pieces (see Variation)
• 1 tablespoon canola oil
• 1 (16-ounce) package frozen bell pepper and onion mix

Preparation

1. 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.
2. Heat oil in a large nonstick skillet over high heat. Add pepper-and-onion mix and cook, stirring occasionally, until the vegetables are soft, 5-7 minutes.
3. Add the spice-rubbed chicken and cook, stirring, until no longer pink in the center, 3-5 minutes.
4. 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.

Tips

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

Per serving: 196 calories; 5 g fat (1 g saturated fat, 2 g mono unsaturated fat); 66 mg cholesterol; 8 g carbohydrates; 28 g protein; 2 g fiber; 392 mg sodium; 292 mg potassium

Nutrition Bonus: Vitamin C (24% daily value).

Exchanges: 1 vegetable, 3-1/2 lean meat

Contributed by: EatingWell.com

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.