Quick, tasty and low fat. Top it with rice or wrap it in a soft tortilla.
- 1 onion chopped
- 1 lb ground chicken (you can use sliced boneless breast but i always use ground, do not use ground chicken in the tube)
- 1 zucchini sliced
- 1 green pepper sliced
- 1 red pepper sliced
- 1 cup mushroom sliced
- 1 tablespoon minced garlic
- 2 -3 cups chunky salsa (i use hot)
- 4 soft flour tortillas (optional)
- 1 teaspoon olive oil (optional)
- Carbohydrate 9.90932063158266 g
- Cholesterol 0 mg
- Fat 0.456333282389332 g
- Fiber 2.7407147946596 g
- Protein 3.30856835199231 g
- Saturated Fat 0.0809001742653012 g
- Serving Size 1 1 -6 serving(s) (307g)
- Sodium 11.2363816012373 mg
- Sugar 7.16860583692306 g
- Trans Fat 0.197288301281578 g
- Calories 49 calories
Step-by-step
- Slice all veggies.
- Spray a non-stick skillet with cooking spray or optional olive oil.
- Cook ground chicken until completely done, about 10 minutes.
- Remove from pan and set aside.
- Add onions and garlic to pan and sauté until translucent.
- Add zucchini, mushrooms, red and green peppers.
- Cover, stirring often until cooked.
- Don't drain liquid.
- Add cooked ground chicken and salsa to veggies.
- Mix well.
- Simmer about 10 minutes.
- Serve wrapped in a soft flour tortilla or over rice.
- DO NOT use ground chicken in the tube as it is dry and ruins the dish.
Why does ground chicken turn into dry pellets the moment it hits the pan? Lean poultry lacks the internal fat content of beef or pork, which means moisture evaporates rapidly under high heat. Choosing fresh-grind packages over pre-sealed plastic tubes makes a fundamental difference, as tube varieties often contain excess water that boils out and steams the meat rather than browning it. Cooking the chicken separately for roughly 10 minutes ensures the protein coagulates properly before vegetables release their own internal juices.
Vegetables contribute significant liquid during the simmering phase, so maintaining a moderate heat prevents the skillet from flooding. Zucchini and bell peppers release water as their cell walls break down, creating a natural braising medium when combined with chunky salsa. Covering the pan traps steam initially to soften the fibrous pepper skins, but removing the lid for the final 5 minutes allows excess moisture to reduce into a concentrated sauce.
A reliable non-stick skillet works best for this preparation, though well-seasoned cast iron provides an acceptable alternative if proper oil is applied to prevent sticking. Metal utensils should be avoided on coated surfaces to preserve the non-stick finish during aggressive stirring. Pre-chopping all produce into uniform slices guarantees even cooking times across dense mushrooms and delicate garlic cloves.
Leftovers store safely in an airtight container in the refrigerator for up to three days, though the vegetables will soften further upon reheating. Reheating portions gently on the stovetop with a splash of water restores the original texture of the sauce. Spooning the warm mixture over steamed rice or rolling it into flour tortillas offers two distinct structural presentations for the finished dish.
