• Brianna Rhodes, RD, CD

Chicken Fajitas

Seasoned chicken and crisp peppers and onions wrapped in a tortilla makes a great meal for summer. This recipe is a quick and easy one-pan meal for your family dinner.

Fajitas are a classic meal in my family. They are colorful, flavorful and so simple to throw together. I used to make them in a fry pan on the stove, but this method is SO much easier!

The hardest part is slicing the vegetables and chicken. Once that’s done, you combine the veggies, raw chicken, fajita seasoning and oil in a bowl. Stir until everything is evenly coated, then dump it onto a foil-lined sheet pan. Bake for 20 minutes and you are done. When chopping up the vegetables for this recipe, you may feel like it’s a disproportionate amount of peppers and onions to chicken. However, the peppers and onions lose a lot of water in the baking process and significantly reduce in size. The finished product will be a proportionate mix.

Traditionally, fajitas are served in small 6-inch flour tortillas. But you could easily serve this over Spanish rice, or over a salad and it would be delicious too. Top with a little salsa and lime juice and you’ve got an impressive meal. One night we paired the fajitas with broccoli and grapes. Another time it was oranges and sugar snap peas. Keep the sides simple and you will boost the nutritional value of your meal while minimizing your prep work.

The fajitas and fruit and veggie sides were filling enough for me, but for those who need more calories, add a serving of black beans. This is simple—just seasoned black beans from the can, heated up. Dress it up with a little salsa and cheese on top for more mature taste buds. Plain black beans are an excellent toddler food.

Fajita seasoning is fairly mild, but for my littles who find it a little too spicy, I simply quarantined a bit of chicken and sprinkled it with seasoned salt.

This makes a perfect kid-friendly meal without sacrificing flavor for the grown-ups. My kids declared that this is one of their favorite meals now.

The Meal:

  • 2 fajita-size tortillas

  • ¼ cup cheese

  • 1 1/2 cup fajita filling (about 3/4 cup per tortilla)

  • Fresh Broccoli and ranch

  • Grapes

  • Optional ½ cup black beans

Recipe Used in this meal:

Chicken Fajitas

Serving size: 2 fajitas (approx. 1 1/2 cup filling)

Servings per Recipe: 6

Ingredients

  • 1 ½ lb boneless, skinless chicken breast

  • 2 large or 3 small bell peppers (variety of colors)

  • 1 medium onion

  • 1 packet of Fajita Seasoning

  • 1 Tbsp olive oil

Directions

  1. Preheat the oven to 425º. Line a baking sheet with foil and spray lightly with cooking spray.

  2. Slice the peppers and onions into thin strips. Place in a large bowl.

  3. Slice raw chicken into thin strips, about ¼” wide. Add to the large bowl.

  4. Sprinkle fajita seasoning over the chicken/pepper mixture. Add olive oil. Toss to coat. Spread evenly on foil-lined baking sheet.

  5. Bake for 20 minutes in the oven, stirring about half way through. Serve hot with tortillas or rice.

Nutrition Facts Label for Entire Meal without beans:

Nutrition Facts Label for entire meal with beans:

Nutrition Facts label for Chicken Fajita Filling:

RD and Me

Brianna Rhodes, RD, CD

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© 2016 RD and Me Nutrition Consulting, LLC