Chicken Southwestern - 13g Carbs, 2g Fiber, 5g Sugar

Serve this spicy dish with warm corn tortillas and wedges of
ice-cold watermelon. You can adjust the heat level by cutting
back on the jalapeno and chili powder.
Serves: 6

1 1/2 cups orange, red, or yellow bell pepper strips or combination
2 tsp seeded and minced fresh jalapeno
1/2 cup diagonally sliced green onions (green and white parts)
6 boneless, skinless chicken breast halves (about 4 ounces each)
1/3 cup all-purpose flour
1/2 Tbsp chili powder
1/4 tsp pepper
1/4 tsp salt
2 tsp canola or corn, divided use
28oz can no-salt-added whole tomatoes, undrained
1 tsp chili powder
1/4 tsp pepper
1 tsp grated lime zest

Heat a large nonstick skillet over medium-high heat. Cook the bell
pepper and jalapeno for 4 to 5 minutes, stirring occasionally.

Stir in the green onions. Cook for 1 minute. Transfer the mixture
to a plate. Set aside.

Discard all the visible fat from the chicken. Put the chicken with
the smooth side up between two pieces of plastic wrap. Using a
tortilla press, the smooth side of a meat mallet, or a rolling pin,
lightly flatten the breasts to a thickness of 1/2 inch, being careful
not to tear the meat.

In a medium resealable plastic bag, combine the flour, 1/2 tablespoon
chili powder, 1/4 teaspoon pepper, and salt.

Add several pieces of chicken. Seal the bag. Shake to coat the chicken.
Shake off the excess flour mixture. Repeat with the remaining chicken.

Heat a large nonstick skillet over medium-high heat. Pour 1 teaspoon
oil into the skillet and swirl to coat the bottom. Cook half the
chicken pieces for 3 to 4 minutes on each side, or until lightly
brown on both sides. Transfer to the plate with the bell pepper
mixture. Repeat with the remaining oil and chicken.

Add the undrained tomatoes to the skillet, breaking up the whole
tomatoes with a wooden spoon.

Stir in 1 teaspoon chili powder and 1/4 teaspoon pepper. Reduce
the heat and simmer for 3 to 4 minutes.

Stir in the lime zest. Stir in the bell pepper mixture and chicken.
Increase the heat to medium and cook for 5 to 6 minutes, or until
the chicken is no longer pink in the center and the mixture is
heated through.

Serves: 6
Nutrition per Serving:
203 Calories, 3g Total Fat, 0.5g Saturated Fat, 0g Trans Fat,
1g Polyunsaturated Fat, 1.5g Monounsaturated Fat, 66 mg Cholesterol,
289mg Sodium, 13g Carbs, 2g Fiber, 5g Sugar, 30g Protein

Dietary Exchanges: 1 other carbohydrate, 3 very lean meat

From: The New American Heart Association Cookbook, 7th Edition,
2004 by the American Heart Association

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