Chicken Fajitas w/ Portion Control


One of the REAL problems that many of us have is not that we don’t know what’s healthy, or even that we eat unhealthy!  The REAL problem stems from our portion sizes!  We eat way too fast and our bodies don’t have time to tell our brains “Gee! You can stop now ’cause I’m full!”  Did you know that from a bite of food to our brains getting the messages can take up to 20 min on average?  What many of us do is we eat and eat and eat…then all of a ‘sudden’ we are “stuffed”!  This causes our stomachs to stretch and grow beyond what our bodies need.  Let’s stop this madness!! (Did you like that??)  In all seriousness, we do need to get a good handle on what a portion is and what one isn’t!  And yes, this includes you “big guys”.  Now it may mean that we eat certain foods more or less then others depending on what our goals are with our weight and muscle-building, but this never alters what a portion is.  So here is a chicken fajita with flavor and nutrition galore, but well within the limits of a portion.

Brown Rice Fajita Mix

(serves 4-5)

  • 1 cup Browned Corn
  • 1/4 cup Red Onion
  • 1/4 cup Black Beans
  • 1/4 cup Red Pepper
  • 1 cup Cooked Brown Rice
  • 1/2 pkt Fajita seasoning
  • 1/2 seeded Jalapeno Pepper Diced
  • Salt & Pepper to taste
*Cook corn on high temp till starting to brown, add onion, stir for one min., add black beans, red pepper, and jalapeno pepper keeping a constant stirring for about 5-7 min total time.  Add mixture to brown rice with Fajita seasoning mix and salt & pepper if desired.  mix altogether and set aside.

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Sauteed Chicken

  • 1 Large Chicken Breast sliced very thin
  • 1/4 Red Onion thin sliced
  • 1/2 tsp Olive Oil
  • 1 T water
  • 1 tsp Fajita Seasoning Mix

* Saute on high heat til cooked through.  Remove from heat and add to wrap.

Chicken Wrap

  • 1 High Fiber small wrap
  • 1/2 cup Julienne cut spinach (barely cut-sits nicer in wrap!)
  •  1/4 cup Brown Rice Mixture
  • 2 slices of sautéed Chicken
  • 2-3 slices sautéed Red Onion
  • 1-1in cube Pepper Jack Cheese diced small (per fajita)
  • sprinkle smoked paprika (or cyan pepper-depending on your taste!)
One of these is plenty!  Even my 6’2″ hubby thought so!  Eat slow and savor every bite (even though you’ll want to scarf it down because it’s so good and full of flavor)!!  One wrap is a portion and as you can see by the picture at the top, we have our smaller plate inside of our bigger plate that’s on top of a bigger plate still!
There you have it!  Yet another example of a great meal within a “normal” portion!
~Pamela
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