Email to Phyllis_ aka_ Filus      

Southwest Chicken Stir-Fry

Source of Recipe

Recipe du Jour - e-mail

Southwest Chicken Stir-Fry

WW Points
Makes 4 servings.

1 1- to 1.5-ounce envelope fajita seasoning mix
1/2 cup water
2 tablespoons cooking oil
12 ounces skinless, boneless chicken breast halves, cut into 1-inch pieces
Nonstick spray coating
1 medium yellow or green sweet pepper, cut into squares
1 small zucchini, bias-sliced
1/2 small onion, cut into thin wedges
2/3 cup salsa
1 teaspoon chili powder
1/2 cup frozen whole kernel corn
1/2 cup cooked or canned black beans, rinsed and drained
8 8-inch flour tortillas (optional)
1/2 cup shredded reduced-fat Colby-Monterey Jack cheese (optional)

For marinade:
In a medium mixing bowl combine fajita mix, water, and oil.
Rinse chicken; add to marinade. Stir to coat. Let stand at room temperature for 15 minutes.

Spray a wok or large skillet with nonstick coating. Preheat over medium heat. Add sweet pepper, zucchini, and onion; stir-fry for 2 to 3 minutes oruntil crisp-tender. Remove from wok.

Drain chicken; discard marinade. Add chicken to wok. (If necessary, add 1 tablespoon cooking oil during cooking.) Stir-fry for 4 to 5 minutes or untilno pink remains.

Return vegetables to wok. Stir together salsa and chili
powder. Add salsa mixture, corn, and beans to wok. Cook and stir for 1 to 2 minutes more or until heated through.

Serve with warm tortillas and cheese,if desired. (To heat tortillas, wrap in microwave-safe paper towels; microwave on high power for 30 seconds).

One serving (calaulated w/o tortillas and extra cheese) equals: Calories: 191...Total Fat: 6g (Saturated Fat: 1g)...Cholesterol: 45mg...Sodium: 298mg...Carbohydrate: 18g....Fiber: 2g...Protein: 20g ++++ WWP: 4