Healthy oven-baked fajitas recipe

Close your eyes and imagine the sound and smell of sizzling hot fajitas. Hungry yet? Next time you are craving this Tex-Mex favorite, make it at home. This heart-healthy, low-sodium meal can be prepared in no time, making it the perfect weeknight dinner.

Oven-baked tender, marinated chicken and colorful peppers and onions cook quickly in this family-pleasing dish. Like it spicy? Add sliced jalapeño or poblano peppers to the mix. For a vegetarian option, replace the chicken breast with sliced portobello mushrooms. Ingredients can be prepped ahead of time and refrigerated until you are ready to toss them into the oven.

Ingredients

1 ½ teaspoon chili powder
½ teaspoon garlic powder
½ teaspoon smoked paprika
½ teaspoon brown sugar
½ teaspoon cumin
¼ teaspoon kosher salt, optional
1 ½ lb boneless skinless chicken breasts
1 tablespoon vegetable oil
1 lime
3 bell peppers, red, green, orange, or yellow
1 large white onion

For serving

  • Whole wheat tortillas.
  • Cilantro.
  • Extra limes.

Directions

  1. In a small bowl combine the chili powder, garlic powder, smoked paprika, brown sugar, cumin and salt (if using). Set aside.

  1. Clean chicken breasts of any fat and slice across the grain into ¼ inch strips. Place chicken in a large zip-top bag and add vegetable oil and the spice mixture. Zest the peel of the lime into the bag and reserve the lime. Seal bag and massage thoroughly to ensure the chicken is completely covered in the spice mixture. At this point chicken can be refrigerated until ready to use.

  1. Slice peppers and onions into ¼ inch strips. Refrigerate until ready to assemble.

  1. Preheat oven to 425°. Place a heavy rimmed baking sheet in the oven for 5 minutes. Add peppers and onions to the seasoned bag of chicken and shake to coat vegetables with any excess seasoning.
  2. Carefully remove the hot pan from the oven and immediately spread chicken and peppers over it in a single layer. Return pan to the oven and cook for ten minutes. Stir ingredients and drain any excess liquid. Return to the oven and cook for another 10 minutes or until chicken is cooked through and vegetables are tender. If desired, squeeze the reserved lime over the chicken and vegetables. Serve hot with whole wheat tortillas.

Serves 6.

Nutrition

Calories 177 Total Fat 5 g
Saturated Fat 0 g Monounsaturated Fat 1 g
Polyunsaturated Fat 2 g Trans Fat 0 g
Cholesterol 81 mg Sodium 98 mg
Potassium 178 mg Total Carbohydrate 8 g
Dietary Fiber 2 g Sugars 4 g
Protein 27 g

 

Roasted root vegetables

The colors and flavors of fall come alive in this easy, healthy roasted root vegetable side dish. These often under-appreciated vegetables are chock full of vitamins and minerals and are a great source of fiber. Roasting root vegetables until caramelized and tender brings out their best flavor by encouraging their natural sweetness.

This dish is easily customizable and can be made with a variety of root vegetables. Other options include parsnips, rutabaga, kohlrabi and celeriac.

Ingredients

1 lb beets, scrubbed and peeled
1 lb carrots, scrubbed and peeled
1 lb turnips, scrubbed and peeled
1 lb sweet potatoes, scrubbed and peeled
½ medium red onion, skin removed
1 tablespoon olive oil
1 tablespoon fresh rosemary leaves, chopped
1 tablespoon fresh thyme leaves, chopped
Black pepper

Directions

  1. Preheat oven to 425°.

  1. Cut all vegetables into 1 ½ inch cubes or wedges. Be sure to cut pieces as uniformly as possible so they will finish cooking at the same time.

  1. On a large baking sheet combine all vegetables and drizzle with olive oil. Sprinkle with fresh herbs and a few grinds of black pepper. If desired, lightly season with salt. Stir to combine all ingredients, coating them (and the pan) with olive oil. Spread ingredients into a single layer.

  1. Roast vegetables for 25 minutes. Remove from oven and stir. Cook for an additional 10 – 15 minutes or until all ingredients are tender and cooked through. Serve hot.

Serves 8-10.

Nutrition

Nutrition for 8 servings.

Calories 112 Total Fat 2 g
Saturated Fat 0 g Monounsaturated Fat 1 g
Polyunsaturated Fat 0 g Trans Fat 0 g
Cholesterol 0 mg Sodium 124 mg
Potassium 549 mg Total Carbohydrate 22 g
Dietary Fiber 5 g Sugars 9 g
Protein 2 g

 

Win the weekend with this Olympic seven-layer dip recipe

Were the ancient Greeks the true inventors of America’s favorite tailgate party food? Probably not, but this Greek style seven-layer dip is a delicious protein-packed, healthier riff on a game-day classic. It’s super-easy to make, and you can save even more time by substituting store-bought hummus for homemade — just be sure to pick a low-sodium brand.

Ingredients can be prepped the day before, stored separately and assembled right before serving. Be sure to drain any liquid that may have accumulated overnight. This recipe feeds a party but can be easily halved for a smaller group.

Ingredients

2 15oz cans of chickpeas, no salt added
1 clove of garlic
1 lemon, divided
2 cups non-fat Greek yogurt, divided
2 tablespoons tahini, optional
2 teaspoons fresh dill, optional
2 tablespoons red onion, finely minced
1 cup English (seedless) cucumber, diced
1 cup fresh tomato (seeds and liquid removed), diced
½ cup kalamata olives, pitted and chopped
½ cup feta cheese, crumbled

Directions

  1. Drain and rinse canned chickpeas. Add chickpeas, garlic, the juice of ½ a lemon, tahini (if using) and ½ cup Greek yogurt to the bowl of a food processor.

  1. Blend until completely smooth, stopping to scrape down the sides as needed. Refrigerate hummus until ready to use.

  1. In a small bowl, mix together 1 ½ cups Greek yogurt, juice of ½ a lemon, and 2 teaspoons fresh dill if using. Refrigerate until ready to use.

  1. On a large platter or in a 9 × 13 casserole dish begin layering the ingredients. Create a base by covering the bottom of the dish with a layer of hummus and then spread the prepared yogurt over top.

  1. Sprinkle red onions over the yogurt and continue to layer with cucumber, tomatoes, kalamata olives and feta.

  1. Serve with whole wheat baked pita chips.

Serves 16. Serving size: approximately ½ cup.

Nutrition

Calories 106 Total Fat 3 g
Saturated Fat 1 g Monounsaturated Fat 1 g
Polyunsaturated Fat 0 g Trans Fat 0 g
Cholesterol 5 mg Sodium 154 mg
Potassium 175 mg Total Carbohydrate 12 g
Dietary Fiber 2 g Sugars 2 g
Protein 7 g

 

Soup night! Make some minestrone

Chilly winter nights require steaming hot bowls of soup; it’s science! Packed with heart-healthy vegetables and beans, hearty minestrone soup is easy to throw together, low in sodium, and it will fill you up while it warms you up.

This is a great recipe for using up vegetable odds and ends that may be lingering in your fridge. Leftover green beans? Toss them in the pot. Swiss chard, kale and cabbage are excellent substitutes for baby spinach — just be sure to increase the cooking time of your greens so they have enough time to become tender.

Ingredients

2 teaspoons olive oil
1 medium onion, chopped
3 cloves garlic, minced
2 carrots, peeled
2 celery stalks
1 small zucchini
1 teaspoon dried basil
½ teaspoon dried oregano
1 14.5 oz can no salt added diced tomatoes
1 32 oz carton (4 cups) no-salt-added chicken or vegetable stock
2 cups of water
2 15 oz cans no salt added kidney or cannellini beans, rinsed and drained
1 cup small pasta (ditallini, orzo, elbow or mini shells), uncooked
2 packed cups of baby spinach (cabbage, Swiss chard and kale are great substitutes)
Optional, chopped Italian parsley
Optional, grated Parmesan cheese

Instructions

  1. Quarter carrots and zucchini lengthwise and slice into bite-sized pieces. Cut celery in half lengthwise and slice into bite-sized half moons.

  1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add onions and sauté until softened, about 7-8 minutes. Add garlic and cook an additional minute.

  1. Add basil, oregano, carrots and celery to the pot and stir to combine. Stir in canned tomatoes with their liquid, broth and water. Bring soup to a boil. Reduce heat and simmer until vegetables are just tender, 10-15 minutes.
  2. Add zucchini and rinsed beans to the pot. Bring to soup back to a simmer and continue to cook until zucchini is tender and beans are hot, about 15 minutes.

  1. While soup is simmering, cook pasta according to package directions. Drain and set aside until soup is ready.

  1. Stir cooked pasta and spinach into soup and simmer until heated through and spinach is tender. Season to taste with salt and pepper and serve hot. If desired, garnish with chopped parsley and a sprinkle of Parmesan cheese.

Serves 6-8. Makes 12 cups.

Nutrition

Nutrition per cup.

Calories 127 Total Fat 1 g
Saturated Fat 0 g Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g Trans Fat 0 g
Cholesterol 0 mg Sodium 46 mg
Potassium 453 mg Total Carbohydrate 23 g
Dietary Fiber 8 g Sugars 3 g
Protein 7 g