Probably one of my favorite meals is a fajita. I love a saucy chicken fajita with brown rice, a soft tortilla, and plentiful of peppers red, orange, yellow and green. I love them just cooked so they are slightly crunchy, juicy and definitely not limp!
Peppers are the definition of healthy, as they fit the description of the brighter the better in Canada’s Food Guide to Healthy Eating. A half cup (125mL) of sweet bell peppers is equal to 1 serving of vegetables. Peppers are low calorie, extremely low in carbohydrate, a source of fibre, and are packed with micronutrients! To name just a few, peppers are rich in Vitamin C (more than an orange!), Beta-Carotene and Lycopene which are important antioxidants that help to maintain eye and skin health, and have a role in cancer prevention among other benefits. Here is my fajita recipe packed with powerful peppers!
- 1 ½ cups dry brown rice, plus 3 ½ cups water
- 2 or 3 chicken breast cubed (I use 2 large ones – they seem to be getting so big these days!)
- 1 Tbsp olive oil
- 2 Tbsp onion powder
- 2 cloves fresh garlic finely minced
- A pinch of hot pepper flakes or 1 chopped jalapeno optional (I usually use a jalapeno with ribs and seeds removed but today used the flakes)
- 1 Tbsp chili pepper
- 1 tsp cumin
- ¼ tsp black pepper
- 2 Tbsp cornstarch mixed with 1/4 cup water
- 1 cup low sodium chicken broth
- 4 bell peppers, sliced and halved
- 6 – 8 whole wheat tortillas (or other variety)
First I start cooking my brown rice on the stove top. Meanwhile I cube the chicken breasts and cook with the garlic (and jalapeno if you have one) over medium heat with the olive oil. Then I slice and halve 4 peppers (1 of each colour if you like!). Once the chicken is just cooked I add the onion powder, chili powder, cumin, hot pepper flakes, black pepper, low sodium chicken broth, and cornstarch and water mixture. I stir the sauce to ensure no lumps then add the peppers and cook for an additional 5 minutes so the sauce is thick and bubbly. I often keep the saucepan lid half on for this so that there is more liquid released from the peppers for the sauce. *If I am strapped for time, I will use the Epicure fajita mix and a jalapeno, or another prepackaged taco mix that is 40% reduced sodium that you mix with water. Either can be added with the peppers near the end.
Occasionally I will offer black beans from a can (rinsed and drained) for some added fibre. I like to keep the rice and beans separate from the other ingredients, so people can choose how much they want of each ingredient. Then you simply assemble your fajita in a tortilla as you please! This recipe serves 6 adult portions, or for our family 2 adults and 2 children for 2 meals!
Despite my 2 year old son being a picky eater, on a good day he will try a small fajita of his own (as long as there is ranch for dipping! haha). On a less than perfect day he will at least have the chicken or beans, rice and peppers separate on his plate.
Until the next family meal!
Nutritious Table Talk 