Chicken fajitas are a popular Tex-Mex dish consisting of strips of chicken breast seasoned with spices and quickly grilled or pan-fried. The chicken is served sizzling hot with warmed tortillas, guacamole, pico de gallo, cheese, and other toppings so diners can assemble their own fajitas. But what exactly is the chicken in fajitas made of? Here’s a closer look at the ingredients in chicken fajita meat.
Chicken Breast
The main ingredient in chicken fajitas is boneless, skinless chicken breasts. Chicken breast provides the bulk of the meat and protein. The breasts are sliced into long, thin strips to allow quick cooking and easy assembly in tortillas.
Chicken breast is a lean cut of meat from the pectoral muscle of the chicken. It contains less fat than chicken thighs and legs. Chicken breast has a mild flavor that takes well to the bold seasonings used in fajitas.
Quality and freshness are important when selecting chicken breasts for fajitas. The breasts should have a firm, smooth texture without any pitting or bruising on the surface. Fresh chicken will have a mild smell and pinkish tone rather than an off odor or grayish color.
Chicken breasts for fajitas can be purchased boneless and skinless from the grocery store. Or, whole chicken breasts can be sliced horizontally to remove the tenderloin, then vertically to create long medallions about 1/4 inch thick.
Seasonings
Chicken fajita meat gets its signature flavor from a blend of seasonings applied before cooking. Common fajita seasonings include:
- Chili powder – Provides a blend of chili pepper flavor. Ancho and chipotle chili powders are common.
- Cumin – Earthy, nutty flavor.
- Garlic powder – Adds a punch of garlic flavor.
- Onion powder – Provides the flavor of onion without the texture.
- Paprika – Adds sweetness and reddish color.
- Oregano – Earthy herb flavor.
- Cayenne pepper – Brings heat and piquancy.
- Salt
- Black pepper
- Lime juice – Bright, citrusy acidity.
- Olive oil
The exact blend and proportions may vary by recipe. But the combination of spices, garlic, and acid creates a flavorful marinade and coating for the chicken. Allowing the raw chicken to marinate for 20-30 minutes allows the seasonings to permeate the meat.
Onion and Bell Pepper
In addition to seasoned chicken breast strips, traditional fajitas are served with sauteed onions and bell peppers. The onion and peppers are sauteed in oil until tender and caramelized and added to the platter of chicken.
Common additions include:
- Onion – Yellow, white, or red onion sliced into strips.
- Bell peppers – Green, red, yellow, or orange peppers, thinly sliced.
The onions and bell peppers can be cooked alongside the chicken so they soak up flavor. Their bright colors and added texture and flavor complement the chicken.
Cooking Methods
To achieve the signature fajita flavor and texture, the chicken needs quick, hot cooking. Common methods include:
Grilling
Grilling the chicken over direct high heat cooks the meat fast while adding nice charred grill marks.
Pan-frying
Cooking in a very hot skillet with a small amount of oil also allows quick cooking and browning.
Broiling
High-heat broiling can mimic grilling inside the oven.
The onions and peppers can be grilled, pan-fried, or broiled along with the chicken. Alternatively, they can be sauteed on the stove top.
Nutrition
Chicken fajita meat provides high-quality protein. A 3-ounce serving of chicken breast contains about 25 grams of protein. Chicken breast is also relatively low in fat and calories if cooked without much added oil.
The seasonings in fajitas provide antioxidants, vitamins, and minerals. For example, the chili powder provides compounds called capsaicinoids that may boost metabolism. Garlic contains the antioxidant allicin. Onion is high in the antioxidant quercetin.
However, the torilla and cheese toppings make the fajitas higher in refined carbohydrates and saturated fat. The overall nutritional value depends on the toppings used to assemble the fajitas.
Cost
Chicken fajitas made at home can provide an economical meal for four people for approximately $15-20. Buying boneless, skinless chicken breast in bulk usually costs $3-4/lb. Fresh produce like peppers and onions are also relatively affordable. The spices and tortillas add just a little more to the overall cost.
At restaurants, chicken fajitas are usually priced from $12-16 for an entree portion. So, homemade fajitas can save quite a bit. Making a big batch and freezing leftovers in meal prep containers can further cut the cost per serving.
Pre-Made Options
For convenience, pre-made fajita meat options are also available:
Frozen Fajita Chicken Strips
Many brands offer frozen packs of pre-sliced and seasoned chicken breast strips that just need a quick cook in a skillet.
Fajita Chicken at the Deli Counter
Some grocery store deli counters sell refrigerated fajita chicken by the pound.
Fully Cooked Fajita Meat
Vacuum-sealed pouches of pre-cooked fajita chicken strips can be heated and served immediately.
While convenient, pre-made fajita meats usually cost quite a bit more than DIY options.
Common Questions
What cut of chicken is used?
Chicken breast is the typical cut used because it is lean, easy to slice, and quick-cooking.
Is the chicken marinated?
Yes, the chicken is usually coated in a blend of oil and spices for 20-30 minutes prior to cooking to maximize flavor.
Should I pound the chicken?
Pounding the chicken lightly with a mallet can help it cook faster and more evenly. But it’s not strictly necessary.
What oil should I use to cook?
Any high heat oil like vegetable, canola, avocado, or grapeseed oil. Avoid olive oil since the heat point is too low.
How should I slice the bell peppers?
Thin strips around 2-3 inches long maximize the flavor and visual appeal.
Conclusion
Chicken fajitas are made primarily of thin strips of chicken breast that have been marinated in a blend of seasonings and quickly cooked over high heat. Onions and peppers are common additions that complement the chicken. While fajitas have some fat from the meat, cheese, and oil, the chicken itself is a lean protein source. Homemade fajitas using just chicken, vegetables, and spices can be a nutritious and inexpensive meal.