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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is NOT safe for those who are sensitive to gluten.

 

"Conversation is food for the soul!" -Mexican Proverb

The refrigerator light goes on...

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.


 

Chicken Fajitas with Roasted Red Peppers



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.

Serve with Waldorf Salad or Thai Cucumber Salad or Roasted Eggplant Salad or Jicama Salad or Cole Slaw

1 medium white onion (peeled and sliced thin)
1 quarts water
ice
1 red bell pepper
spray olive oil
12 ounces boneless skinless chicken breast (slice into thin strips)
1/4 tsp salt
1/4 tsp ground cumin
1/4 cup water
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 350F. 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.

Nutrition Facts

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  
Cholesterol 49mg 16%
Sodium 460mg 19%
Total Carbohydrates 35g 12%
    Dietary Fiber 2g 10%
    Sugars 6g
Protein 26g
Vitamin A 55% Vitamin C 166%
Calcium 13% Iron 12%
Vitamin K 8 mcg Potassium 473 mg
Magnesium 38 mg