« Health & Fitness

Cut The Calories....Make It Yourself!

by Mark Evans

A skillet of sizzling chicken or beef strewn with fresh onions and peppers should be the base of a fantastic meal, but then why do Chili's, Chevys, Applebee's, and Baja Fresh all serve versions with more than 1,000 calories? Fattier cuts of meat, oversize tortillas, and hulking condiment trays are to blame. Thankfully, this is boldly flavored, loaded with vegetables and protein, and healthy enough to eat twice a week. 

Dishes like this will also boost your confidence in the kitchen, allowing you to explore other options and even more savings; both dollars and calories!!

You'll Need:
1/2 cup orange juice
2 Tbsp chopped chipotle pepper
Juice of 1 lime
1 tsp ground cumin
Salt and black pepper to taste
1 lb boneless, skinless chicken breasts
1 Tbsp canola oil
1 red bell pepper, sliced
1 green bell pepper, sliced
2 onions, sliced
8 small (6") flour tortillas, warmed
1 cup shredded Jack or Cheddar cheese (Fat Free)

How to Make It:
*Combine the orange juice, chipotle, lime juice, cumin, 1 teaspoon salt, and 1 teaspoon pepper in a sealable plastic bag. Add the chicken and marinate in the fridge for an hour.

*Preheat a grill or stovetop grill pan until hot. Remove the chicken from the marinade and discard what's left in the bag. Grill the chicken for 4 to 5 minutes per side, until lightly charred and cooked all the way through. Let rest for 5 minutes before slicing.

*While the chicken cooks, heat the oil in a large cast-iron skillet over high heat. Cook the bell peppers and onions until charred and caramelized on the outside, about 10 minutes. Season with salt and pepper.

*Slice the chicken into thin pieces. For a dramatic presentation, place the chicken on top of the hot peppers in the skillet and bring the skillet sizzling to the table. Serve with warm tortillas, guacamole, salsa, and cheese.

Makes 4 servings
Cost per serving: $4.13
490 calories
19 g fat (3.5 g saturated)
900 mg sodium