Diabetes Forecast

The Healthy Living Magazine

By the Plate: Spiced Chicken Tenders Meal

During the busy holiday season, this almost-from-scratch dinner gives you the gift of more time. Use all the helpers you can find—sliced peppers, for example, may be available at your grocery store salad bar.


Full Meal

Calories: | Carbohydrate: g

By the Plate Foods Include

    Per Serving

    Spiced Chicken Tenders

    Makes: 4 servings
    Serving Size: 1 cup
    Calories 160
    Fat 6 g
    Saturated Fat 0.9 g
    Trans Fat 0 g
    Carbohydrate 8 g
    Fiber 2 g
    Sugars 4 g
    Cholesterol 50 mg
    Sodium 170 mg
    Potassium 330 mg
    Protein 19 g
    Phosphorus 155 mg
    Choices: Vegetable 2, Lean Meat 2, Fat 0.5

    Spiced Chicken Tenders

    • Makes: 4 servings
    • Serving Size: 1 cup
    • Preparation Time: 20 minutes
    • Cooking Time: 10 minutes


    1 tsp. sugar
    1 tsp. sweet paprika
    1/2 tsp. mild chili powder
    1/4 tsp. tsp. kosher salt
    1/4 tsp. freshly ground black pepper
    3/4 lb. chicken tenders
    1 Tbsp. canola oil
    1/2 cup sliced red onion
    2 garlic cloves, finely minced
    1 small red pepper, cored, seeded, and thinly sliced into strips
    1 small yellow pepper, cored, seeded, and thinly sliced into strips
    1 small green pepper, cored, seeded, and thinly sliced into strips
    Dash hot sauce


    1. In a medium bowl, combine the sugar, paprika, chili powder, salt, and black pepper. Add the chicken tenders and toss to coat. Refrigerate, covered, for 15 minutes.
    2. In a large skillet or wok, heat the oil over medium-high heat. Add the chicken tenders and sauté for 5 minutes, until cooked through. Remove the tenders from the pan; set aside. Reduce the heat to medium, add the onion to the pan, and sauté for 3 to 5 minutes until the onion is soft. Add the garlic and sauté for 1 minute. Add the peppers and sauté for 4 to 5 minutes, until the peppers are soft. 
    3. Return the cooked chicken tenders and any accumulated juices to the pan, and heat for 1 minute. Add a dash—or more—of hot sauce to taste.

    Additional Foods in This Meal


    1/2 cup sliced cooked polenta (from a prepared tube)

    • Per Serving
    • Calories: 115
    • Carbohydrate: 24g
    • Choices: Starch 1.5

    Kale Salad

    1 cup chopped kale (or any green), 1/4 cup diced carrot, 2 tsp. minced shallot, 2 tsp. minced fresh mint, 1 tsp. each crumbled goat cheese and chopped toasted almonds, 1 tsp. olive oil, and 1/2 tsp. lemon juice

    • Per Serving
    • Calories: 120
    • Carbohydrate: 11g
    • Choices: Vegetable 2, Fat 1.5


    1/2 cup kiwi slices

    • Per Serving
    • Calories: 55
    • Carbohydrate: 13g
    • Choices: Fruit 1

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