Roasted Chicken Tenders with Peppers & Onions

3.4 (77)
Roasted Chicken Tenders with Peppers & Onions

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.

Yield: 4 servings
Active Time: 20
Total Time: 45

Ingredients

  • 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

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

Nutrition Per Serving

calories 172
fat 7 g (1 g sat, 5 g mono)
cholesterol 49 mg
carbohydrates 6 g
protein 19 g
fiber 1 g
sodium 518 mg
potassium 122 mg

Nutrition Bonus Vitamin C (100% daily value), Selenium (28% dv), Vitamin A (20% dv).

Carbohydrate Serving 1/2

Exchanges 1/2 vegetable, 3 very lean meats, 1 1/2 fat

From EatingWell August/September 2005, The EatingWell Healthy in a Hurry Cookbook (2006)