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The Recipe Instructions |
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Ingredients
1 cup Cowpoke Barbecue Sauce, (see below)
Nonstick cooking spray, as needed
10 oz boneless skinless chicken breasts, cut lengthwise
into 1" by 1/2" pieces
2 green or red bell peppers, thinly sliced
1 cup sliced onion
2 cup tomato wedges
4 warm flour tortillas - (6" dia)
=== COWPOKE BARBECUE SAUCE ===
1 tsp vegetable oil
3/4 cup chopped green onions
3 garlic cloves, finely chopped
1 can crushed tomatoes - (14 1/2 oz)
1/2 cup ketchup
1/4 cup water
1/4 cup orange juice
2 tbsp cider vinegar
2 tsp chili sauce
1 dash Worcestershire sauce
Directions
Prepare Cowpoke Barbecue Sauce: Heat oil in large nonstick saucepan over
medium heat until hot. Add onions and garlic. Cook and stir 5 minutes or
until onions are tender. Stir in remaining ingredients. Reduce heat to
medium-low. Cook 15 minutes, stirring occasionally. (Makes 2 cups)
Spray large nonstick skillet with cooking spray. Heat over medium-high
heat until hot. Brush chicken with 1/4 cup of the Cowpoke Barbecue Sauce.
Add to skillet. Cook and stir 3 minutes or until chicken is browned.
Add peppers and onion. Cook and stir 3 minutes or until vegetables are
crisp-tender and chicken is no longer pink. Add tomatoes. Cook 2 minutes
or until heated through, stirring occasionally.
Serve with warm flour tortillas and remaining 3/4 cup Cowpoke Barbecue
Sauce. Garnish with cilantro, if desired.
This recipe yields 4 servings.
Exchanges Per Serving: 1 1/2 Starch, 2 Meat, 2 1/2 Vegetable.
Nutrition Facts: Calories 310; Calories from fat 18%; Total Fat 6g;
Saturated Fat 1g; Protein 20g; Carbohydrates 47g; Cholesterol 36mg;
Sodium 736mg; Dietary Fiber 4g.
Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"08-08-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"
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Per Serving (excluding unknown items): 148 Calories; 2g Fat (13.3% calories
from fat); 18g Protein; 15g Carbohydrate; 1g Dietary Fiber; 41mg
Cholesterol; 409mg Sodium. Exchanges: 2 1/2 Lean Meat; 1 Vegetable; 0
Fruit; 0 Fat; 1/2 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Contributor: n/a
Preparation Time: 0:00
Servings: 4
Diet Chicken Fajitas With Cowpoke Barbecue Sauce Recipe brought to you by Diet Recipes To-Go
Types of dietThe South Beach Diet The South Beach diet is a diet system created by Miami-based cardiologist arthur agatston which encourages that one should consume "good carbohydrates" instead of "bad carbs" and "good fats" instead of "bad fats" Dr. agatston invented his weight loss system for his cardiac patients, as a consequence of his analysis of scientific research on other weight loss regimes. Examples of good foods include, veal cutlets, skinless poultry, prawns, feta cheese, pistachios, lowfat milk and certain vegetables, such as split peas, celery and turnips. The Glycaemic Index Diet The gi (or glycaemic index) nutrition and weightloss system is linked to the gi (or glycaemic index), a chart showing foods and an indicator of the ease with which the carbs in the food gets transformed to glucose in the dieters bloodstream. The claim is that slow release types of food (ie those foods with a low Glycaemic score), keep you satiated for longer and mean that you can cut down on food without being miserabl;e. It is also extremely useful for folk with diabetes, as the low GI types of food are beneficial in reducing rises in blood sugar levels. |