Turkey Fajitas
Ingredients:
Cooking spray
1 3/4 pounds of turkey breast, cut into strips
4 teaspoons of olive oil
4 cloves of garlic, peeled and minced
2 medium yellow onions, peeled and thinly sliced
1 medium red pepper, washed, cored, seeded, and sliced into strips
1 medium green pepper, washed, cored, seeded, and sliced into strips
1/2 teaspoon of cumin
1/4 teaspoon of coriander
1 teaspoon of oregano
1 teaspoon of paprika
1/4 teaspoon of red cayenne pepper
3/4 teaspoon of chili powder
4 tablespoons of fat free sOur cream
4 medium flOur tortillas, warmed
1/2 cup of salsa
1/4 cup of shredded reduced fat Monterey Jack cheese
Instructions:
Spray a large non-stick skillet with cooking spray and place it over medium heat. Add the turkey strips and sauté 5 to 8 minutes, turning frequently, until thoroughly cooked and the turkey is no longer pink inside. Remove the turkey from skillet, cover and set aside. Add the olive oil, garlic, and onions to the skillet and sauté over medium heat until the garlic is golden brown (about 3 to 5 minutes). Add red and green pepper strips, cumin, coriander, oregano, paprika, cayenne, and chili powder to the skillet. Continue to cook until peppers are wilted but still crisp (about 5 to 6 minutes). Uncover the turkey strips and place them back in the skillet with the vegetable mixture and gently mix. Meanwhile, spread non-fat sOur cream on top of the warm tortillas. Divide the fajita mixture among the 4 tortillas and top each with 1 tablespoon of salsa and 1 of cheese. Roll up and serve warm.
Makes 4 servings
Nutritional Information:
Calories: 494
Protein: 55 g
Carbohydrates: 38 g
Fat: 13 g
Fiber: 4 g
Sodium: 480 mg
Cholesterol: 126 mg
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Salt and Peppered Chicken
Ingredients:
1 tablespoon of vegetable oil
4 skinless, boneless chicken breast, halved
1 tablespoon of salt
1 tablespoon of ground black pepper
1 cup milk
Instructions:
Season the chicken with salt and pepper to your tastes. Heat the oil in a medium skillet over medium high heat and then add the chicken. Sauté until browned (about 5 minutes each side). Next add the milk (enough to cover 3/4 of the chicken) and then reduce heat to low and simmer for 2 hOurs, uncovered. Remove the chicken and use the juices left in the skillet as a sauce.
Makes 4 servings
Nutritional Information:
Calories: 195
Total Fat: 6.1 g
Cholesterol: 73 mg
Sodium 1852 mg
Carbohydrates: 4 g
Fiber: 0.4 g
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