Western Stir Fry Food

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SOUTHWEST STIR FRY



Southwest Stir Fry image

A good way to get all the food groups into one meal: Meat, vegetable, dairy, and bread! Fast, heatlthy, and tasty!

Provided by Dawn399

Categories     One Dish Meal

Time 30m

Yield 4-6 serving(s)

Number Of Ingredients 13

1 envelope fajita seasoning mix (1 -1 1/2 ounces)
1/2 cup water
2 tablespoons cooking oil
12 ounces chicken (cut into strips)
1 medium green pepper
1 small zucchini (biased sliced)
1/2 onion, chopped
2/3 cup salsa
1 teaspoon chili powder
1/2 cup frozen whole kernel corn
1/2 cup cooked black beans
8 flour tortillas
1/2 cup reduced-fat Mexican cheese blend or 1/2 cup colby-monterey jack cheese

Steps:

  • Make marinade---------------.
  • Mix fajita mix, oil and water.
  • Add chicken to marinade.
  • Let stand for 15 minutes.
  • Spray a large skillet with non stick cooking spray and heat on medium heat.
  • Add green pepper, zuchini, and onion.
  • Sautee until crisp tender.
  • Set vegetables aside.
  • Drain chicken and discard marinade.
  • Cook chicken in skillet for@ 4-5 minutes.
  • Add vegetables to skillet, and add salsa and chili powder and stir together.
  • Add corn and beans to skillet and cook for@ 1-2 more minutes or until heated through.
  • Microwave tortillas for 30 seconds to heat.
  • Cover them prior to microwaving.
  • Serve mixture on warm tortillas and top with cheese.

Nutrition Facts : Calories 524.9, Fat 25, SaturatedFat 5.8, Cholesterol 63.8, Sodium 718.6, Carbohydrate 51.1, Fiber 6.7, Sugar 4.6, Protein 25.5

SOUTHWESTERN CHICKEN STIR-FRY



Southwestern Chicken Stir-Fry image

A spicy marinade gives this veggie-packed stir-fry the flavors of the Southwest.

Provided by By Betty Crocker Kitchens

Categories     Entree

Time 29m

Yield 4

Number Of Ingredients 8

2 tablespoons lime juice
2 teaspoons chili powder
1 pound boneless skinless chicken breast halves, cut into 1/2-inch strips
1 small zucchini
1 small yellow summer squash
2 tablespoons vegetable oil
1/3 cup medium picante sauce
2 tablespoons chopped fresh cilantro

Steps:

  • Mix lime juice and chili powder in medium glass or plastic bowl; stir in chicken. Cover and refrigerate 15 minutes. Cut zucchini and yellow squash into thin slices.
  • Heat 12-inch skillet or wok over high heat. Add 1 tablespoon of the oil; rotate skillet to coat side.
  • Add chicken and marinade; stir-fry until chicken is no longer pink in center. Remove from skillet. Add remaining 1 tablespoon oil; rotate skillet to coat side. Add zucchini and yellow squash; stir-fry about 4 minutes or until vegetables are crisp-tender. Add chicken, picante sauce and cilantro; cook and stir until hot.

Nutrition Facts : Calories 220, Carbohydrate 6 g, Cholesterol 70 mg, Fiber 2 g, Protein 26 g, SaturatedFat 2 g, ServingSize 1 Serving, Sodium 180 mg

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