Roasted Chicken Tenders with Peppers & Onions
Loading ...Recipe
Roasted Chicken Tenders with Peppers & Onions
Virtually fat-free chicken tenders substitute for sausage in this revised classic.
Times
- Prep Time : 20 min min
- Ready Time : 20 min
Servings
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
Directions
Preparation
- Preheat oven to 425 degrees F. Whisk lemon zest, lemon juice, garlic, oregano, jalapenos, oil and salt in a 9×13-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, 25-30 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
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.
About Eating Well
Posted in
Uncategorized
Meat , Main , Chanukah, Purim, Sukkot , American , Dinner Tonight, Make Ahead, Quick (under 30 minutes) , Gluten Free, Kid Friendly, Low Carb , Chicken, Vegetable , Eating Well
About jamie geller
Jamie Geller is a bestselling author of the wildly successful QUICK & KOSHER cookbook...
Like Us
Follow Us
Watch Us
Pinterest
Google Plus
