Roasted Chicken Tenders with Peppers & Onions

By Logo inline

Call this one an update of that favorite combo, sausage and peppers. Our healthy version can be served over rice or on a roll with a little shredded cheese for a new take on a Philly cheese steak sandwich.

Roasted Chicken Tenders with Peppers & Onions
photographer: Ken Burris
Nutritionist Tested & Approved
Ingredients
  • Total Time: 45 minutes

  • 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
  1. 4 servings

  2. Preheat oven to 425°F. Whisk lemon zest, lemon juice, garlic, oregano, jalapenos, oil and salt in a 9-by-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 to 30 minutes.


Nutritional Facts

Servings
4
Per serving
Calories
195
Carbohydrates
6g
Fat
8g
Saturated Fat
1g
Monounsaturated Fat
5g
Protein
27g
Cholesterol
67mg
Dietary Fiber
1g
Potassium
128mg
Sodium
365mg
Added Sugars
0g
Exchanges
1/2 vegetable
3 very lean meats
1 1/2 fat
Carbohydrate Servings
1/2
Vitamin C (100% daily value)
Selenium (28% dv)
Vitamin A (20% dv).

In partnership with EatingWell EATINGWELL® is a registered trademark of EatingWell, Inc.

bake eatingwell winter super bowl summer spring southwestern roast main dish fall easy chicken budget chicken/poultry