Chicken and Vegetable Fajitas
An average serving of fajitas can pack as many as 900 calories and 40 grams of fat. This good-for-you version from our bigger, bolder, brighter October 2004 issue's "Family Favourites Get Healthy" story increases the vegetables and reduces the saturated fats without sacrificing flavour. Add some salsa when rolling up the fajitas, if you like.
Servings: 4
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 445 |
| pro | 30 g |
| total fat | 13 g |
| sat. fat | 2 g |
| carb | 70 g |
| fibre | 11 g |
| chol | 50 mg |
| sodium | 978 mg |
| % RDI: | - |
| calcium | 7% |
| iron | 29% |
| vit A | 70% |
| vit C | 133% |
| folate | 37% |
-
4 tsp (20 mL) lime juice
1 tbsp (15 mL) chili powder
2 tsp (10 mL) vegetable oil
1 tsp (5 mL) ground cumin
1/2 tsp (2 mL) dried oregano
2 cloves garlic, minced
3/4 tsp (4 mL) salt
1/4 tsp (1 mL) cayenne pepper
2 boneless skinless chicken breasts (12 oz/375 g)
1 onion, sliced
1 each sweet green and red pepper, sliced
1 carrot, thinly sliced
1 zucchini, sliced
1/2 cup (125 mL) chopped fresh coriander
1 avocado, peeled and sliced
12 small whole wheat tortillas, warmed
Preparation:
In small bowl, mix together half of the lime juice, the chili powder, oil, cumin, oregano, garlic, salt and cayenne pepper; divide in half and set aside separately.
Between plastic wrap, pound chicken to generous 1/2-inch (1 cm) thickness; rub with one of the lime mixture halves.
Place chicken on foil-lined rimmed baking sheet; broil, turning once, until browned and no longer pink inside, about 8 minutes. Transfer to cutting board; tent with foil and let stand for 5 minutes. Slice thinly and keep warm.
Meanwhile, in nonstick skillet, fry remaining lime mixture, onion, green and red peppers, carrot and zucchini over medium-high heat, stirring occasionally, until tender-crisp, about 4 minutes. Stir in coriander.
Sprinkle remaining lime juice over avocado. Divide chicken, vegetables and avocado among tortillas; roll up.
Source
Canadian Living Magazine: October 2004
Comment reported
Thank you for reporting this comment as inappropriate.
Back to Comments »