In honor of Heart Month, I’ll be sharing heart healthy recipes every week in February from the National Heart, Lung, and Blood Institute (NHLBI) and the American Heart Association (AHA). This week’s dish is from the AHA – quick chicken fajitas with all the fixings. Here’s to your healthy heart!
Quick Chicken Fajitas
1 pound boneless, skinless chicken meat
sliced in1/2-inch strips, visible fat
removed (breasts or tenderloins)
1 tablespoon low sodium soy sauce
1 medium bell pepper sliced, any color
1 medium onion sliced (white, yellow or red)
1/2 teaspoon black pepper
1/2 teaspoon cumin
8 taco sized whole wheat or corn tortillas (Choose tortillas with the lowest amount of saturated fat, trans fat and sodium.)
1 avocado, sliced
1/2 cup jarred salsa, lowest sodium available
1/2 cup fat-free sour cream
1. Spray a large skillet with cooking spray. Heat to medium-high and add
chicken, cook for 3 minutes until browned.
2. Reduce heat to medium and add soy sauce, bell pepper, onions, pepper
and cumin. Cover and cook for 8-10 minutes, stirring occasionally.
3. Spoon evenly over tortillas and top with sliced avocado, salsa and/or
sour cream (optional).
Beans and Rice
1 (16 oz) canned fat-free, no salt added black beans
1 cup instant brown rice, prepared to package instructions
1. Spray a small pot with cooking spray, heat beans over low-heat
until warmed, stirring occasionally (approx. 10 minutes).
2. Combine cooked rice with 2 tablespoons salsa and stir.
Nutrition Analysis (per serving)
Total Fat: 2.7 g
Saturated Fat: 1.5 g
Trans Fat: 0.1 g
Cholesterol: 8.2 mg
Sodium: 207.1 mg
Carbohydrates: 5.5 g
Fiber: 1.5 g
Protein: 5.5 g