Chicken Fajita Strips

I have some issues with chicken. I hate prepping it and I hate even more to cook it. I’m always so paranoid of undercooking it that I end up overcooking it. Either that or I cut it open several times during the cooking process to check if it’s done. Yes, amateur cook is I.

I eat it because I know its health benefits but rarely ever order it when I go out. To be perfectly honest, I think chicken is plain and boring. So, when I find an easy chicken recipe that tastes good, it’s like finding a four leaf clover.  Below is one of those recipes. It is semi-homemade so the prepping and cooking process is quick. Also, I find that cutting the chicken into strips, seasoning it, then cooking it seals in the juices much better than cooking a whole chicken breast.

Ingredients:

  • 1 lb chicken breast
  • 1 packet chicken fajita seasoning
  • 1/2 white onion, sliced
  • 8 oz roasted red peppers (from the jar)
  • 1/2 tbs minced garlic
  • cooking spray

Directions:

  1. Slice chicken breasts into 1-inch strips and place in a bowl.
  2. Spray the chicken with cooking spray for one second and add the fajita seasoning (leave 1-2 tablespoons of seasoning for the vegetables). Use your hands to rub the seasoning into the chicken.
  3. Preheat a pan over medium heat or indoor grill at 350º with cooking spray.
  4. Place the chicken strips on the cooking surface and cook for about 2 minutes on each side. Set the chicken to the side.
  5. Preheat a pan over medium heat with cooking spray. Add garlic and saute until fragrant.
  6. Add onions and 1/2 of the remaining seasoning and cook until they begin to soften. Stir in roasted red peppers and the rest of the seasoning and cook for 1 minute.

I left my vegetables separate from the chicken but you can add the chicken into the pan with the vegetables to combine and reheat the chicken. You can also use fresh bell peppers instead of the canned. Of course, you would have to cook fresh bell peppers for a bit longer. Omit the vegetables for attack phase or pure protein days.

If you want to add some oat bran to the meal, consider eating this dish with some oat bran tortillas. Recipe here.

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Caramelized Onion Chicken

Caramelized Onion Chicken

Ingredients:

  • 4 chicken breast halves
  • 2 large onions, sliced
  • 4 cloves garlic, minced
  • 1/3 cup splenda brown sugar
  • 2 tbs white wine vinegar
  • salt and pepper to taste

Directions:

  1. Use cooking spray to grease a large baking dish.
  2. Place chicken in the dish and sprinkle with salt and pepper.
  3. Preheat oven at 425 degrees F.
  4. Heat pan on medium with cooking spray.
  5. Add garlic and onions and top with more cooking spray.
  6. Cook onions until soft. Then, add brown sugar, vinegar, and salt to taste.
  7. Cook for about 7 minutes and remove from heat.
  8. Place onions on top of chicken breasts and bake for 20 minutes.

(source: http://americanfood.about.com/od/meatsandpoultry/r/caronichic.htm)

Balsamic Glazed Chicken

Balsamic Chicken

Ingredients:

  • 2 large chicken breasts
  • 1 bell pepper, sliced (omit during Attack Phase)
  • 1/2 brown onion, sliced
  • 1/4 cup balsamic vinegar
  • 1/8 cup low-sodium soy sauce
  • 1/4 cup fat free chicken broth
  • 1/8 cup splenda brown sugar
  • 1/8 cup oyster sauce
  • 1 ts basil
  • 1 ts paprika
  • 1/2 ts ginger powder
  • 1/2 ts pepper
  • 2 cloves garlic, minced
  • 1 tbs cornstarch
  • garlic salt

Directions:

  1. Preheat grill on high.
  2. Filet each chicken breast in half to create a total of 4 thin filets.
  3. Season chicken breasts lightly with garlic salt & pepper on both sides.
  4. Spray chicken with cooking spray & grill for 4-5 minutes on each side. (5 minutes in total in the George Foreman Grill, omit the spray)
  5. Remove chicken to a separate plate & keep warm.
  6. Heat a skillet to medium heat with cooking spray and brown onions & bell peppers until tender.
  7. Then, whisk balsamic vinegar, soy sauce, chicken broth & all dry seasoning (except bottom 2) in a bowl.
  8. Combine cornstarch with 2 tbs hot water & mix until dissolved.
  9. Heat sauce pan on medium with cooking spray.
  10. Add garlic and saute for one minute.
  11. Add sauce mixture & cornstarch mixture.
  12. Stirring constantly, bring sauce to a boil and remove from heat immediately. The sauce should thicken to a glaze consistency.
  13. Top chicken breasts off with vegetables & balsamic glaze.