This recipe is safe for Coumadin (warfarin) users.
This recipe is safe for those who are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
No specific GERD triggers.
This recipe is NOT safe for those who are sensitive to gluten.
"Conversation is food for the soul!"
Way back when I started cooking, a chef I worked with would soak onions in cold water before using them raw on a salad to take the burn out. It really works. Slice the onions to the desired thickness and separate into rings. Place the rings in a bowl of ice water and put them in the fridge for about a half an hour. Drain the onions and pat dry with a paper towel.
Slow cooking onions after soaking them can make cooked onions tolerable for those who have problems with cooked onions triggering reflux.
Look for the low-fat or non-fat flour tortillas by checking the nutrition information carefully on the package.
The flavor of freshly roasted peppers with a touch of extra virgin olive oil and some capers is incomparable.
To roast your own peppers, start by setting the oven on broil. Wash the peppers and place them in the oven about 4 to 6 inches under the broiler. Check on them every two minutes or so, turning them one quarter turn at a time until they are well charred on the outside.
You can do this over the burner or grill but I find that you have to be more careful than with the broiler.
When the pepper is well charred, remove it from the oven and place in a paper bag. Close the bag and allow the pepper to cool completely. The skin will then slip off easily and, once sliced open, it is seeded just as easily.
Servings = 4 | Serving size =one fajita
Cooking Time = 30 Minutes
This recipe can be multiplied by 2, 3.
The filling will keep well for about 48 hours in the fridge. Reheat gently. Note: Those who are lactose intolerant will want to leave out the sour cream.
|1 medium||white onion (peeled and sliced thin)|
|1||red bell pepper|
|spray olive oil|
|12 ounces||boneless skinless chicken breast (slice into thin strips)|
|1/4 tsp||ground cumin|
|4||low-fat soft flour tortillas|
|2 tsp||non-fat sour cream (per serving) (optional)|
|1 Tbsp||fresh cilantro leaves (per serving)|
Place the sliced onion in a large mixing bowl and cover with the water and ice.
Preheat the oven to 350°F. Place the red pepper in the oven and roast for about 40 minutes. Turn the pepper a quarter turn about every ten minutes so that it roasts evenly. Remove the roasted pepper from the oven and place in a paper bag, closing the top. Allow the pepper to cool.
Once cool the skin of the pepper will slip off easily. Remove the seeds and slice the pepper very thin.
Heat a large non-stick skillet over medium-high heat. Once the pan is hot, drain the onions and add them to the pan. Stir frequently. As the excess water begins to evaporate, spray lightly with the olive oil.
Continue to cook until the onions are completely brown. If they cook too fast, reduce the heat to keep them from burning.
When the onions are well browned and limp, add the sliced roasted red bell pepper. Stir and increase the heat to medium-high and add the chicken, salt and cumin. Cook until the outside of the chicken strips are slightly browned.
Place a second skillet on another burner over high heat.
Add the water to the pan with the chicken mixture and cook, stirring frequently. The water will evaporate quickly and when there is only about a tablespoon left, remove the pan from the burner.
Place a tortilla in the second heated pan for about 5 – 10 seconds, turning once so that the tortilla is soft. Remove and fill with 1/4 of the fajita mixture, top with 2 teaspoons non-fat sour cream (optional) and 1 tablespoon cilantro leaves.
Repeat for the other three fajitas and serve.
Serving size = one fajita
Servings = 4
Amount Per Serving
|Calories 284||Calories from Fat 41|
|% Daily Value|
|Total Fat 25g||7%|
|Saturated Fat 1g||4%|
|Monounsaturated Fat 2g|
|Trans Fat 0g|
|Total Carbohydrates 35g||12%|
|Dietary Fiber 2g||10%|
|Vitamin A 55%||Vitamin C 166%|
|Calcium 13%||Iron 12%|
|Vitamin K 8 mcg||Potassium 473 mg|
|Magnesium 38 mg|