Stir-Fried Spicy Chicken Tenders

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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.

Stir-Fried Spicy Chicken Tenders
photographer: Ken Burris
Nutritionist Tested & Approved
Ingredients
  • Total Time: 30 minutes (including 15 minutes marinating time)

  • 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

Directions
  1. Prepare through Step 1 up to 1 day ahead.

  2. 4 servings, 1 cup each

  3. 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.

  4. 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 to 7 minutes. Add the spice-rubbed chicken and cook, stirring, until no longer pink in the center, 3 to 5 minutes. Serve hot.

  5. 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.


Nutritional Facts

Servings
4
Per serving
Calories
196
Carbohydrates
8g
Fat
5g
Saturated Fat
1g
Monounsaturated Fat
3g
Protein
28g
Cholesterol
66mg
Dietary Fiber
2g
Potassium
292mg
Sodium
392mg
Added Sugars
1g
Exchanges
1 vegetable
3 1/2 lean meat
Carbohydrate Servings
1/2
Vitamin C (24% daily value).

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