Sizzle and Serve

When my 10-year-old son smells chopped cilantro, he runs into the kitchen hoping to find chicken fajitas on the stove. It’s one of my weeknight standbys. I like it because it doesn’t take much time to prepare. He likes it because it tastes good.

I use red, yellow and green peppers to give the chicken color as well as flavor. And I don’t use much oil so the fat count stays low.

To round out the meal, I usually serve guacamole and chips. There are all sorts of guacamole with many sorts of added ingredients, but I guess I’m a purist. I add just a bit of salt, some lime and garlic. That’s it. Of course, if you end up with a flavorless avocado, diced tomatoes and cilantro are a good way to fix it.

Menu (30 MINUTES OR LESS)

Chicken Fajitas

Guacamole and Chips

COUNTDOWN:

30 minutes before: Slice chicken breast halves into strips.

25 minutes before: Slice onions and peppers.

20 minutes before: Juice limes. Chop cilantro. Heat large skillet.

15 minutes before: Begin warming tortillas. Cook fajitas.

5 minutes before: Mash avocados. Add lime juice, garlic and salt.

Just before serving: Assemble fajitas.

INGREDIENTS

SHOPPING LIST:

2 avocados

1 1/2 pounds skinless, boneless chicken breast halves

1 bunch cilantro

2 limes

2 onions

1 green bell pepper

1 red bell pepper

1 yellow or orange bell pepper

1 (9-ounce) package corn chips

1 (10-count) package flour tortillas

STAPLES:

Allspice

Chili powder

Cumin

Garlic

Pepper

Salt

CHICKEN FAJITAS LOW-FAT COOKING)

1 (10-count) package fajita-size flour tortillas

1 1/2 pounds skinless, boneless chicken breast halves, sliced

Salt, pepper

1 tablespoon oil

Juice of 1 lime

1 to 3 teaspoons chili powder

1/4 to 1/2 teaspoon cumin

1/4 teaspoon allspice

1 green bell pepper, sliced

1 red bell pepper, sliced

1 yellow or orange bell pepper, sliced

2 onions, halved and sliced

1 cup roughly chopped cilantro

Wrap tortillas in foil and place in 300-degree oven until ready to assemble fajitas.

Season chicken with salt and pepper to taste. Heat skillet over high heat and add oil. Add chicken, lime juice, chili powder, cumin and allspice and saute, stirring, 1 to 2 minutes. Add green, red and yellow bell peppers and onions and saute, stirring, about 5 minutes. Chicken should be cooked through and juices should run clear when pierced with fork. Stir in cilantro. Remove from heat and serve wrapped in warmed tortillas.

10 fajitas. Each fajita:

200 calories; 218 mg sodium; 34 mg cholesterol; 5 grams fat; 24 grams carbohydrates; 15 grams protein; 1.96 grams fiber.

GUACAMOLE

2 avocados

Juice of 1 lime

1 small clove garlic, minced

Salt

Mash avocados. Add lime juice to taste, garlic and salt and mix well.

1 cup. Each 1-tablespoon serving:

39 calories; 21 mg sodium; 0 mg cholesterol; 4 grams fat; 2 grams carbohydrates; 0 grams protein; 0.46 grams fiber;

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COOK’S TIP

Instead of warming the tortillas in foil in the oven, you can heat them individually over a gas flame or electric burner. Or you can heat several tortillas at once by setting a skillet over low heat, placing the tortillas in the pan in a single layer and sprinkling lightly with water. Steam the tortillas until warm and pliable.