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Try this dish for a perfect family supper! Chicken tenders cook quickly, so be careful not to overcook them.
1 1/2 teaspoons chili powder
1 teaspoon ground cumin
1/2 teaspoon salt
1/8 to 1/4 teaspoon ground red pepper (optional)
8 chicken tenders (about 1 pound), rinsed and patted dry
1/8 teaspoon ground turmeric (optional)
2 tablespoons Smart Balance® Cooking Oil, divided
1 cup chopped green bell pepper
1 cup chopped onion
1 cup chopped yellow squash or zucchini
1 (14.5-ounce) can diced tomatoes, undrained
2 cups cooked brown rice (cooked according to package directions, omitting salt and fat)
1/2 cup Sour Cream
1/4 cup chopped fresh cilantro
Lime wedges (optional)
In a small bowl, combine chili powder, cumin, salt and red pepper (if desired). Sprinkle both sides of chicken with half of the chili powder mixture. Add turmeric, if desired, to the remaining chili powder mixture and set aside. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Cook chicken 2 minutes on each side. Set aside on separate plate and cover to keep warm.
To pan drippings, add bell pepper, onion and remaining 1 tablespoon oil. Cook 3 to 5 minutes or until bell pepper and onion edges are browned, stirring frequently. Add the squash, tomatoes and remaining chili powder mixture. Bring to a boil, reduce heat, cover tightly, and simmer 10 minutes or until bell pepper is tender. Reduce heat to low; stir in rice and top with chicken and any accumulated juices. Cover and cook 10 minutes to absorb flavors and warm chicken. Serve with sour cream, cilantro and, if desired, lime wedges.
Makes 4 servings. (serving size: 1 cup rice mixture and 3 oz cooked chicken)
Nutrition Per Serving:
16.0g total fat
4.4g saturated fat
5.9g monounsaturated fat
3.6g polyunsaturated fat
0g trans fatty acids
665mg omega-3 fatty acid
3,262mg omega-6 fatty acid
5g dietary fiber