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Diabetes Forecast

The Healthy Living Magazine

Spiced Chicken Tenders

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

Ingredients

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

Directions

  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.
 
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