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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
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The Glycaemic Index Diet
The gi index diet system is reliant on the glycaemic index, a chart showing foods and a score illustrating the speed with which the carbohydrates of the food type gets transformed to sugar in your blood stream. The claim is that long-acting foods (ie those with a low Gi number), will keep you feeling full for longer and help you to eat fewer food without feeling you are always hungry. It's also very useful for diabetics, as the low GI food types are helpful in minimizing surges in blood sugar amount. Foods containing carotenes (includes cilantro, turnip greens and tomato puree) These orange and green vegetables and fruits have high levels of alpha-carotene and beta-carotene thought by doctors to help in minimizing the chances of contracting, particularly of the lung, esophagus and stomach. The majority of these also have a low calorie count, so make sure you add them to your diet. |