Recipe: Sautéed Chicken and Pepper Pitas

17 09 2010

For those in Lawrence, KS who were able to watch the episode of Jayni’s Kitchen titled “Rock Chalk Recipes”, this is the lunch item that I prepared with Toben.

(Yield:  4 servings)

Prep Time: 10 minutes

Cook Time: 10 minutes

Ingredients

1 tbsp Olive oil

1 c red, green yellow, bell pepper, diced

1 small onion, diced

1 clove garlic, minced

1 lb boneless, skinless chicken breast, cubed

¼ cup shredded reduced fat mozzarella cheese

4 Pita pockets

Directions

  1. Cube chicken and dice vegetables and garlic
  2. Put olive oil in the skillet and heat on medium heat
  3. Sauté chicken with peppers, onion, and garlic in oil for about 10 minutes or until chicken is not pink.
  4. Sprinkle ¼ cup of cheese on mixture and let melt.
  5. Cut pita pocket open and fill with mixture.

Two shortcuts:

1.  Buy Tyson’s precooked grilled chicken strips

2.  Buy Kroger’s Recipe Beginnings: 3 pepper & onion blend (frozen)

Nutritional Information per serving

Calories   350 Carbohydrates   32g Fiber  6g Protein   36g Fat 9g Sat. Fat   2g

© Randy Bird, MS, RD, CSSD, CSCS and Randy Bird Sports Nutrition, 2010.

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Recipe: Grilled Sirloin & Peach Kebabs

28 05 2010

It’s Memorial Day Weekend and a great time for grilling!  These easy steak kebabs pack a lot of protein and flavor.  Makes 8 servings (2 kebabs per person).

Ingredients:

Kebabs:

  • 1 1/2  tablespoons  ground cumin
  • 1 1/2  tablespoons black pepper
  • 2 3/4  teaspoons  salt
  • 2  pounds  boneless sirloin steak, cut into 1-inch pieces
  • 4  peaches, sliced into 8 wedges
  • 2  small red onions, sliced into 8 wedges
  • 2  large red bell peppers, cut into 1-inch pieces
  • Cooking spray

Sauce:

  • 1/2  cup  chopped fresh parsley
  • 1/4  cup  red wine vinegar
  • 1  teaspoon  olive oil
  • 1/4  teaspoon salt
  • 1/4  teaspoon black pepper
  • 3  garlic cloves, minced
  • Parsley sprigs (optional)

Preparation:

Spray grill rack with cooking spray and turn on grill.

To prepare kebabs, combine first 7 ingredients; toss well. Thread 3 steak pieces, 2 peach wedges, 1 onion wedge, and 1 bell pepper piece alternately onto each of 16 (12-inch) skewers. Place kebabs on grill rack and grill 6 minutes or until tender, turning occasionally. Place kebabs on a platter; cover loosely with foil. Let stand 5 minutes.

To prepare sauce, combine chopped parsley and next 5 ingredients (chopped parsley through garlic), stirring with a whisk. Spoon over kebabs. Garnish with parsley sprigs, if desired.

Nutritional Information:

Calories:  220 (30% from fat)
Fat:  7.2g (sat 3g,mono 3g,poly 0.4g)
Protein:  25.5g
Carbohydrate:  12.4g
Fiber:  3.2g
Cholesterol:  69mg
Iron:  3.8mg
Sodium:  768mg
Calcium:  38mg

© Randy Bird, MS, RD, CSSD, CSCS and Randy Bird Sports Nutrition, 2010.