Roasted Chicken Tenders with Peppers & Onions

2 Reviews
From: EatingWell Magazine August/September 2005

Call this one an update of that favorite combo, sausage and peppers. Our healthy version can be served over rice or on a roll with a little shredded cheese for a new take on a Philly cheese steak sandwich.

Ingredients 4 servings

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  • 1/2 teaspoon freshly grated lemon zest
  • 3 tablespoons lemon juice
  • 2 tablespoons finely chopped garlic
  • 2 tablespoons finely chopped fresh oregano, or 1 teaspoon dried
  • 2 tablespoons finely chopped pickled jalapeno peppers
  • 2 tablespoons extra-virgin olive oil
  • 1/2 teaspoon salt
  • 1 pound chicken tenders
  • 1 red, yellow or orange bell pepper, seeded and thinly sliced
  • 1/2 medium onion, thinly sliced

Preparation

  • Active

  • Ready In

  1. Preheat oven to 425 °F. Whisk lemon zest, lemon juice, garlic, oregano, jalapenos, oil and salt in a 9-by-13-inch glass baking dish. Add tenders, bell pepper and onion; toss to coat. Spread the mixture out evenly; cover with foil. Bake until the chicken is cooked through and no longer pink in the middle, 25 to 30 minutes.

Nutrition information

  • Per serving: 211 calories; 10 g fat(2 g sat); 1 g fiber; 6 g carbohydrates; 24 g protein; 22 mcg folate; 63 mg cholesterol; 2 g sugars; 0 g added sugars; 1039 IU vitamin A; 47 mg vitamin C; 34 mg calcium; 1 mg iron; 360 mg sodium; 311 mg potassium
  • Nutrition Bonus: Vitamin C (78% daily value), Vitamin A (22% dv).
  • Carbohydrate Servings: 1/2
  • Exchanges: 1/2 vegetable, 3 lean meats, 1 1/2 fat | 1/2 Carbohydrate Serving

Reviews 2

October 28, 2010
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By: EatingWell User
This was excellent even lacking a few of the ingredients. I didn't have jalapeno or onion on hand so I omitted and upped the amount of peppers using a variety of colors. Also used chicken breasts chunks rather than tenders but it worked fine. I also served over brown rice but I use chicken broth rather than just water to improve the taste of the rice. Will definitely make again. Pros: Cons:
October 16, 2010
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By: EatingWell User
This was quick and easy and VERY tasty! I doubled up on the veggies and added 2 TBS of chicken broth. Served over brown rice, the tangy-ness of the jalapenos was an excellent taste sensation. I'm definitely adding this one to my "need a healthy dinner fast" recipe favorites. Pros: Cons: