Chicken Fajitas
This recipe makes 6 servings
Nutritional Info |
|
|---|---|
| Per each of 6 servings: about | - |
| cal | 416 |
| pro | 28 g |
| total fat | 17 g |
| sat. fat | 4 g |
| carb | 38 g |
| fibre | 2 g |
| chol | 59 mg |
| sodium | 434 mg |
| %RDI: | - |
| calcium | 15 |
| iron | 21 |
| vit A | 7 |
| vit C | 3 |
| folate | 13 |
- Portion size: 4 to 6
Gather around the dinner table for a fun weeknight supper. Set out succulent chicken, toppings and tortillas in individual dishes and let everyone customize dinner.
Ingredients
- 1 tbsp 1tbspvegetabIe oil
- 1 lb 1lbMarinated Chicken Breast Recipe
- 1 1sliced oniononions
- 1 1minced clove garliccloves of garlic
- 1 tsp 1tspchili powder
- 1 tbsp 1tbspbalsamic vinegar or wine vinegar
- 6 large 6largeflour tortillaflour tortillas
- 3 cups 3cupsshredded lettuce
- 2/3 cup 2/3cupshredded Cheddar cheese
- 1/3 cup 1/3cuplight sour cream
Preparation
In large skillet, heat half of the oil over medium-high heat; cook Marinated Chicken Breasts with marinade, stirring often, for 5 minutes or until no longer pink inside. Transfer to plate.
Add remaining oil to pan; cook onion, garlic and chili powder for 3 minutes. Return chicken to pan. Stir in vinegar; cook for 1 minute.
Meanwhile, wrap tortillas in foil; heat in 350°F (180°C) oven for 5 minutes or until warm. Divide lettuce among tortillas; top with chicken mixture, cheese and sour cream. Roll up.
Additional information :
Marinated Chicken Breasts
Chicken breasts frozen right in the marinade eliminates the usual time lag required for this type of seasoning.
Ingredients
2 lb (1 kg) boneless skinless chicken breasts
1/4 cup (50 mL) balsamic or wine vinegar
1/4 cup (50 mL) vegetable oil
1 tbsp (15 mL) Dijon mustard
1 tsp (5 mL) dried thyme
1/4 tsp (1 mL) pepper
Preparations
Slice chicken crosswise into 1/2-inch (1 cm) thick strips; divide between 2 freezer bags. Whisk together vinegar, oil, mustard, thyme and pepper; pour half into each bag. Seal and turn to coat chicken. (Chicken can be frozen for up to 2 weeks; thaw in refrigerator.)
Tip: For quick thawing, flatten bag of Marinated Chicken Breasts before freezing. Or microwave one bag at thaw/defrost for 8 to 10 minutes.
Per serving: about 156 cal, 21 g pro, 7 g total fat (1 g sat. fat), 2 g carb, trace fibre, 53 mg cbol, 79 mg sodium. % RDI: 14% calcium, 6% iron, 1% folate.
Variation:
Chicken Pepper Fajitas: Omit lettuce. Add 1 sweet green pepper, sliced, and 1 sweet red or yellow pepper, sliced, to pan after onion is cooked; cook for about 10 minutes or until tender.
Source : (Canadian Living, September 1998)
