Estimated Nutrition (whole recipe, rough)
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chicken | 100g cooked | 165 |
| Vegetable | 1 tbsp (14g) | 120 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Chili | 1 tsp (2.7g) | 8 |
| Cumin | 1 tsp ground (2.1g) | 8 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- vegetable cooking spray
- 1 lb boneless skinless chicken breast halves, cut into 2 1/2 x 1/2 inch strips
- 1 1/4 teaspoons chili powder
- 1/4 teaspoon ground cumin
- 1 teaspoon vegetable oil
- 1 1/4 cups green pepper strips
- 1 cup thinly sliced onions, separated into rings
- 1 cup frozen whole kernel corn
- 3/4 cup commercial thick & chunky salsa (mild or hot, your choice)
Directions
1. Coat a large nonstick frypan with cooking spray, and place over high heat until hot.
2. Add chicken, stir fry 3 minutes.
3. Stir in chili powder and cumin.
4. Remove chicken from frypan, set aside.
5. Add oil to frypan, and heat over medium high heat.
6. Add green pepper strips and onion, stir fry 3 minutes.
7. Return chicken to frypan and stir in corn and salsa.
8. Stir fry 2 minutes more or until thoroughly heated (Alternately, thinly sliced into strips, turkey, beef or pork may be used).
Category:Southwestern Recipes
Category:Southwestern Meat Dishes