Healthy Chicken Fajitas
These fajitas call for roasting rather than the traditional pan-frying, yielding juicier, tender chicken and sweet, carmelized peppers and onions. They are also delightfully lemony and garlicky. Chicken breast is an excellent source of lean protein (39 g). Red and yellow bell peppers are nutrition powerhouses, providing 159% DV for vitamin C, 47% DV for vitamin A, and substantial carotenoids. Red onions contain high levels of the immunity boosting antioxidant quercetin. Fiber rich whole wheat, low carb or cassava flour tortillas and sliced avocado make this a perfectly balanced low carb, high protein and healthy fat meal.
Makes: 4 servings
Time to marinate: 60 minutes
Time to cook: 30 minutes
Ingredients
- 1½ pounds boneless, skinless chicken breasts
- 1 large red onion, sliced into ¼ inch strips
- 2 large or 3 small bell peppers (red, green, yellow), sliced into ¼ inch strips
- ½ cup chopped cilantro
- 8-12 whole wheat, low carb or cassava flour tortillas
- Avocado, sliced (optional)
Marinade
- 4 garlic cloves, minced (or 3-4 teaspoons jarred minced garlic)
- ½ cup lemon juice (about 3-4 lemons)
- 3 tablespoons olive oil
- ¾ teaspoon salt
- ¾ teaspoon oregano
- ¾ teaspoon cumin
- ¾ teaspoon chili powder or paprika
- ¾ teaspoon freshly ground black pepper
Cooking Instructions
- Pre-heat oven to 450 degrees. To prepare marinade, combine olive oil, lemon juice, minced garlic, salt, oregano, cumin, chili powder, and pepper in small bowl. Divide marinade in two large casserole dishes (9” x 11”). Add sliced peppers and onions to one dish, tossing until covered with marinade. Add chicken to second dish and turn a couple times to coat. Cover dishes with foil or plastic wrap and marinate in refrigerator for at least one hour and up to 8 hours.
- Transfer peppers and onions to a large non-stick cooking sheet and spread out so they are not crowded. Place casserole dish with chicken and cooking sheet in pre-heated oven and roast for 15-20 minutes (cooking time depends on thickness of breasts) or until the meat’s internal temperature reaches 165 degrees. Vegetables can be cooked 5-10 minutes longer for increased carmelization and charring.
- Let chicken breasts rest on cutting board for 5 minutes, then slice against the grain into long strips. Heat tortillas in a dry frying pan over low heat. Portion fajitas on tortillas and sprinkle with fresh cilantro, slices of avocado and store bought salsa.
Nutrition per serving
390 calories; 14 g fat (3 g sat, 8 g mono, 3 g poly); 97 mg cholesterol; carbohydrate (30 g -cassava tortillas, 44 g - whole wheat); 39 g protein; no added sugars; 7 g fiber; 389 mg sodium; 568 mg potassium. Nutrition Bonus: Vitamin A (159% daily value), Vitamin C (47% dv).
Recipe by Katy Nishida
