Chicken Fajitas with Tomato Salsa

Although in Mexico “fajitas” refers to a specific cut of beef, the term has also come to describe a combination of sizzling chicken with pepper and onion, wrapped in a tortilla. Chicken fajitas with tomato salsa have very little fat, but lots of fresh flavours.

Ingredients

400 g chicken breasts, cut into strips
2 garlic cloves, chopped
1 teaspoon ground cumin
1 teaspoon mild chili powder
1 teaspoon paprika
1⁄4 teaspoon dried oregano
grated rind and juice of 1⁄2 orange
juice of 1⁄2 lemon
2 tablespoons sunflower oil
1 cup fresh coriander leaves, chopped
2 green peppers, seeded and thinly sliced lengthwise
2 onions, thinly sliced lengthwise
8 flour tortillas
sprigs fresh coriander to garnish
1⁄2 cup extra-light sour cream

Tomato Salsa
4 green onions, thinly sliced
120 g ripe tomatoes, diced
1 medium-hot green chili, seeded and chopped, or to taste
2 tablespoons tomato paste
2 garlic cloves, chopped
1⁄2 teaspoon ground cumin
freshly squeezed lemon juice to taste
pepper to taste

Directions
  1. In a bowl combine the chicken with the garlic, cumin, chili, paprika, oregano, orange rind and juice, lemon juice, 1 tablespoon oil and 4 tablespoons coriander. Mix well so that all the chicken strips are coated, then leave to marinate for at least 15 minutes, or while you prepare the rest of the dish.
  2. For the tomato salsa, combine all the ingredients. Add the remaining chopped coriander and mix.
  3. Preheat the oven to 350°F (180°C). Heat a heavy-based frying pan until very hot. Brush with the remaining oil. Add the green peppers and onions and cook for 6–8 minutes or until tender and lightly charred (do this in batches, if necessary). Remove from the pan and set aside.
  4. Wrap the tortillas, stacked up, in foil and place on a lower rack in the oven to keep warm. Meanwhile, preheat the broiler. Spread out the chicken in a shallow layer in the broiler pan. Broil close to the heat, turning once or twice, until thoroughly cooked.
  5. To serve, divide the chicken, onions and pepper among the warm tortillas and roll up. Garnish with sprigs of coriander and serve chicken fajitas with tomato salsa and sour cream. Or serve the ingredients separately, with the tortillas wrapped in a cloth to keep them warm, and let your guests make their own fajitas.
preparation time 30 mins
cooking time 20 mins
serves 4
Nutritional information

PER SERVING

553 calories
35 g protein
25 g total fat
6 g saturated fat
93 mg cholesterol
46 g total carbohydrate
11 g sugars
6 g fibre
500 mg sodium

Onions and garlic are not just valuable assets in the kitchen, they have been used throughout history as a cure-all. Recent research suggests that they can help to lower blood cholesterol and so reduce the risk of heart disease. They also prevent blood clotting and are a natural decongestant. Therefore, include onions and garlic in your cooking regularly.

Source: Cook Smart for a Healthy Heart, Reader's Digest Canada

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