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Healthy Chicken Fajitas

A HEALTHIER SPIN ON A CLASSIC FAVORITE

Article by Chad O'Roark

Photography by Chad O'Roark

A Healthier Spin On "Chicken Fajitas"

Who doesn't love fajitas? Especially when they are made with your optimal health in mind. I put my own personal spin on the traditional Chicken Fajita to give you the right ingredients and the right amount of food to maintain a healthy and satisfying meal.

Ingredients:

  • Bell Peppers
  • Onion
  • Tomatoes
  • Boneless Skinless Chicken Breast
  • Fajita seasoning that is sodium free or low sodium
  • Shreaded Cheese (Moderate or low fat)
  • Water

I prefer to use the Yellow, Orange, and Red Bell Peppers. They are always riper than green ones. This is why yellow, orange, and red bell peppers typically cost more than green, because they have to be left to ripen longer and take considerably more time before they can be harvested. Green bell peppers are picked before they have ripened fully into the other colors. Also, green bells typically don't taste as sweet as the rest, and some people actually describe them as bitter tasting. They are however, full of Vitamin C which is great for your body. Although they are not considered fully ripe, green bells do have a lot of nutritional value. I simply prefer the others for taste and increased nutritional value.

The color stages are Green, Yellow/Orange, and then Red. Red bells are considered to be fully ripe. Each color stage increases in nutritional value. For instance the amount of vitamin C is nearly double that of green bells as in yellow/orange peppers.

Tomatoes also vary in size and color. I prefer to use Roma Tomatoes for the sweetness and texture of the fruit, but any tomato will do.

Yellow Onions are also a personal preference. They tend to be the sweetest available, and many consider them to be the healthiest of onions next to shallots.

This dish is so simple to make and can be prepped and ready to eat in less than 30-45 minutes. Meal prepping even takes less time when the chicken has been pre cooked in advance in larger quantities.

Cooking Preparation:

Step 1: Pre-heat your over to 375*, grill 10-12 oz of chicken (about 2 boneless skinless breast) for 8 minutes on each side at the same temperature as the oven of 375*. (you may cook longer if you like your chicken crispier)

Step 2: Once cooked, cut the chicken into pieces.

Step 3: Place the chicken, low sodium chicken fajita seasoning, and water in a pan on the stove top and let simmer until most of the liquid has evaporated. Stir Occasionally.

Step 4: While simmering, chop the bell peppers, onion, and tomato. The amount of seasoning and water varies based on how many people you are feeding. Typically it is about 1 tsp of seasoning per chicken breast.

Step 5: Place the Veggie Mixture into an oven safe dish or cookie sheet. You may lightly spray the dish with olive oil to keep the food from sticking, or place the mixture on a non stick cookie sheet. Non stick baking sheets may be used for an even quicker clean up.

Step 6: Measure and place 4.5oz. of chicken on top of the veggie mixture.

Step 7: Cover mixture with 2oz. of cheese.

Step 8: Place in preheated oven and cook on 375* for 15-20 minutes depending on how crispy you like your peppers. The longer the cooking time, the less raw or crispy the become.

Step 9: Remove from oven, let stand for 3 minutes, serve, and enjoy!

I often meal prep by grilling, seasoning, and simmering multiple breasts at once. This will also save time for future meals by cutting your prep time down to about 20 minutes for chopping and cooking.

You want to have approximately one and one half cups of veggies when cooked, for optimal health and to limit caloric intake. Any variation of these veggies will work as long as they equal approximately one and one half cups cooked. For example: each serving may have something like 1 large bell pepper, 1/4 c diced tomato, and 1 tsp onion.

Don't let the amounts of food full you. 4-5 oz. of fajita chicken, 2 oz. of cheese, and a cup and a half of veggies will fill a 9" plate. This is a full meal when cooked. Even though this limits how many calories are you taking in, you are creating a wonderfully healthy meal option. Thus, giving you the proper amount of Protein and Vegetables.

We love to eat chicken fajitas right off the plate. You may use corn tortillas if you like. Keep in mind that they are typically about 50 calories each. Serving size on most corn tortilla packages is 2pcs at 100 calories.

You will never look at Chicken Fajitas the same once you try this wonderful dish. Bon Apetite'

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