Female Speaker: Today I am going to show you how to make a healthy version of a Tex-Mex favorite, Fajitas. These quick chicken Fajitas are served with black beans and Spanish rice, so we are slashing fat and calories, but I promise that you wont notice because they still taste amazing.
So lets get started with our chicken. Here I have one pound of boneless, skinless chicken breast that I have precut. Now at the stove I have this large skillet that has been coated with cooking spray, I have that over medium-high heat because we need to hear that famous Fajitas sizzle. So into the skillet goes our chicken, sizzle, sizzle.
So I am going to cook these strips about 3 minutes until they are brown. Okay, my chicken is looking brown, I am reducing the heat to medium and adding 1 tablespoon of low sodium soy sauce.
Okay, next I am adding pepper strips from one medium red bell-pepper. Now in goes one medium-sliced white onion; okay. and it goes our spices. We are going to add a teaspoon of black pepper and a teaspoon of cumin, a very common spice in Mexican cooking.
So I am going to give that a quick stir and then we are going to cover it up for about 8-10 minutes until the chicken is cooked through. So while that is cooking I am going to get my beans and rice ready.
I have coated this pot with cooking spray and Ill put that over low heat here, and into the pot goes 1 can of fat-free no salt-added black beans. Now we just need to mash them into the pot with about 1 cup of water and a few dashes of garlic powder and cumin.
So I am going to mash them up a little bit. I am just going to wind them up for about 10 minutes, giving them to stir, here and there.
And for my Spanish rice, I am keeping it super simple, I have already cooked one cup of instant brown rice, and now I am just going to mix in a cup of sauce from a jar. I always look for the one that has the lowest amount of sodium. Give it a quick stir.
Okay, time to put together our Fajitas. I am really excited about this. Here I have 8 Taco Size Corn Tortillas and on to my tortilla I am spreading on that yummy chicken and peppers with onions, and then I am going to get a scoop of beans and put it on my plate, I think I am going to get more than a scoop because they smell too good, and then I get a scoop of rice. I am going to add a little sliced avocado. I am going to top it off with a little more sauce.
Well, I hope you have enjoyed our trip to the border with our heart healthy and quick chicken Fajitas with black beans and Spanish Rice.
Until next time, adios!