Feisty Chicken Fajitas

Hi everyone! This is Alyssa Mull and I am happy to show you this recipe that my mom made for me all the time growing up. I love this recipe because it has chicken (which is my absolute favorite food), but also because it is very healthy and delicious if you like a little spice. The ingredients are all at a reasonable price for a typical college student, takes around 20 - 30 minutes to make total, and it feeds up to 8 people!

Taste: Umm incredible! Very simple but a very satisfying meal. You will love to have this for lunch or dinner.

Ease of preparation: Fantastic! Just heat up 1 tbsp. of olive oil in a pan with medium heat, add chicken, and sprinkle ¾ of fajita seasoning (takes up to 6 to 10 minutes). In a second pan heat up remaining olive oil on medium heat, add peppers and onion, stir in remaining fajita seasoning, and cook until vegetables are soft (8 to 10 minutes, stirring occasionally). While those are cooking just heat up your tortillas in tin foil and throw them in the oven. Fill your fajitas and it’s eatin’ time! 

Specific nutritional value: This meal contains protein and vegetables; the calories are reasonable and overall it is healthy to eat!

Estimated Recommended Daily Allowance for one Fajita

Calories: 352

Total fat: 19%

Saturated fat: 13%

Polyunsaturated fat: 2.309g

Monounsaturated fat: 6.21g

Cholesterol: 13%

Sodium: 20%

Potassium: 520mg

Carbohydrates: 14%

Dietary Fiber: 22%

Sugar: 4.82g

Protein: 19.67g

Vitamin A: 9%

Vitamin C: 54%

Calcium: 11%

Iron: 17%

Folic Acid: 0%

Ingredients: serve 6-8 people

•     3 tablespoons olive oil, divided
•     1 1/2 pounds boneless, skinless chicken breast, sliced into strips
•     2 bell peppers, sliced
•     1 onion, thinly slices 
•     8 small whole wheat tortillas
•     Fajita seasoning (or if you want to make it from scratch you can)
•     For seasoning you will need:
•         1 tablespoon chili powder
•         1 teaspoon cumin
•         1 teaspoon paprika
•         1/4 teaspoon cayenne pepper
•         1/4 teaspoon garlic powder
•         1 teaspoon salt
•         1 teaspoon ground black pepper

Why are these nutrients important?

Protein: Based upon how much chicken slices you put into your fajita will depend upon how much protein you get, but chicken is very high in protein and very low in fat. The body uses proteins for energy, it is also used as an enzyme, which starts reactions within the body, including metabolism, and gene growth & repair. Proteins are also used by the body to carry signals from one part of the body to another and to form structures, including muscles. Protein should account for 10-35% of your daily calorie intake.

Fats and Carbs: This meal is low in fat, which means the saturated fats, Polyunsaturated fats, and Monounsaturated fats are all very low as well. Fat provides energy and is a carrier of important nutrients such as vitamins A, D, E, and K and carotenoids. But fat can impact the health of our hearts and arteries in a positive or negative way, depending on the types of fat we eat. It is recommended that people get between 20 and 35 percent of calories from total fat, with most fats coming from sources of "good" fat. Fajitas are also a good source for carbs, they do not contain too much or too little, they are just the right amount to have in a good meal. Carbohydrates are the body's main source of energy.  They are easily digested and broken down into glucose, which the body uses to perform its numerous functions. Carbohydrates should account for 45% - 65% of the calories in your diet, which is roughly 225g– 325 g of carbohydrates for someone on a 2000-calories diet.

Vitamins and Minerals: This recipe is a great source for vitamin C, especially in the green peppers. It is a water-soluble vitamin and cannot be stored in the body. Most plants and animals can produce their own vitamin C, but humans cannot. Because of that reason, humans must eat ample amounts of vitamin C every day. Vitamin C is needed for proper growth, development, and to heal wounds. It is used to make the collagen tissue for healthy teeth, gums, blood vessels and bones. Men should consume 90 mg per day of vitamin C while women need 75 mg per day. This vitamin will keep your teeth and bones strong and your blood working properly. Chicken provides about 3.5 milligrams of iron in a 1.5 serving. Iron helps build red blood cells, which help deliver oxygen throughout the body. Fajitas offer potassium as well. Potassium is necessary for the function of the muscles, nerves and heart.

The negative aspects of this recipe are that it does contain a good amount of saturated fat and sodium. Saturated fat is not healthy for people because it raises the level of cholesterol in our blood. Having high bad cholesterol is also not good for people because it can dramatically increase the risk of a heart attack or heart disease.  High sodium in foods is not healthy either. It is recommended that people are to have less than 2400 milligrams per day. Sodium attracts water and a high-sodium diet draws water into the bloodstream, which increases the volume of blood and over time can increase your blood pressure. High blood pressure forces the heart to work harder and can damage blood vessels and organs- increasing the risk of heart disease, kidney disease, and stroke.

Fruits and dairy are not necessarily included in this recipe; however, they can be! Just add a little bowl of fruit to the side and a glass of milk and you're golden. The rest of this recipe contains the other main food groups: vegetables, grains, and protein foods. 

I decided to switch regular flour tortillas with whole wheat tortillas because it is much lower in calories. You can also add some salsa or other flavoring to make it taste less dry, but keep in mind that’s always more calories.

I consider this a healthy recipe because one serving is very filling and low in calories. Most of the nutrients it contains are good for you. It is also a great source of protein and veggies. I recommend eating this for lunch or an early dinner.

Mull, A