Southwestern fajitas filled with meat and colorful vegetables make a delicious, light meal. They're fun to eat and easy to serve.

Typically, the meat is marinated overnight and then grilled, but I use a warm marinade and cut the chicken into thin strips beforehand to eliminate the waiting time. Red, yellow and green bell peppers make this a colorful dish, but you can use one or any combination of peppers you like. This fajita recipe can be served on its own or with guacamole. Use the quick guacamole recipe here or look for a prepared guacamole in the market.

WINE TIPS

What: Sangre de Toro, a pleasant red wine from Spain; a nice California merlot; or, on the cheapest side, any California "burgundy" style wine you like.

Why: Sweet flavors with hot. Good warm fajitas, even chicken fajitas laced with hot chili pepper or Tabasco sauce, call for a wine with a bit of sweetness. White wines would have trouble standing up to the chicken marinade.

This meal contains 645 calories per serving with 30 percent of calories from fat.

HELPFUL HINTS

Fajita marinade can be found in either the ethnic or marinade section of the supermarket.

Minced garlic can be found in the produce section of the market.

Tortillas can be warmed in the microwave instead of the oven. Wrap them in paper towels and microwave for 30 seconds.

Countdown:

Preheat oven.

Marinate chicken.

Warm tortillas.

Make guacamole.

Make fajitas.

CHICKEN FAJITAS

• 1/2 cup bottled fajita marinade

• 3/4 pound boneless, skinless chicken breast

• 4 6-inch tortillas

• 2 teaspoons canola oil

• 1/2 cup sliced onion

• 1/2 cup sliced red bell pepper

• 1/2 cup sliced yellow bell pepper

• 1/2 cup sliced green bell pepper

• 1/2 teaspoon bottled minced garlic

• 1 cup diced tomato

• 1/4 cup reduced-fat shredded Monterey Jack or cheddar cheese

• 1/4 cup chopped cilantro

• 2 tablespoons reduced-fat sour cream

Preheat oven to 350 degrees. Heat marinade in microwave oven for 30 seconds or bring to a boil in a saucepan. Cut chicken into thin strips, about [0xa4]-inch wide. Remove marinade from microwave or heat and add chicken in the same bowl or saucepan. Let marinate for 15 minutes while preparing the remaining ingredients. Tightly wrap the tortillas in foil and place in oven for 10 minutes. Remove and leave wrapped in foil.

Heat oil in a nonstick skillet over medium-high heat. Drain the chicken and save the marinade. Saute the chicken 30 seconds. Add the onion, peppers and garlic. Saute 1 minute. Add the reserved marinade and saute 2 minutes.

To serve, arrange the diced tomatoes, shredded cheese, chopped cilantro and sour cream on a serving dish. Spoon the chicken and vegetables on to another serving dish and place the wrapped tortillas on to a third dish. Each person can help themselves and fill their tortillas. Makes 2 servings.

• Per serving: 571 calories (26 percent from fat), 16.3 g fat (4.9 g saturated, 7.0 g mono-unsaturated), 111 mg cholesterol, 50.5 g protein, 52.4 g carbohydrates, 9.5 g fiber, 1537 mg sodium

GUACAMOLE

• 1/4 medium onion, peeled

• 1/4 teaspoon bottled minced garlic

• 1/2 medium tomato, cored and quartered

• 1/2 small ripe avocado, peeled and pit removed

• 1/2 tablespoon lemon juice

• Salt and freshly ground black pepper

Chop the onion in a food processor. With the blade running, add the garlic and tomato. Stop the processor and add the avocado, lemon juice, salt and pepper to taste. Pulse the processor until the mixture is slightly chunky.

Taste for seasoning and add more if needed. Transfer to a serving dish.

Makes 2 servings.

• Per serving: 75 calories (65 percent from fat), 5.4 g fat (0.7 g saturated, 3.4 g mono-unsaturated), no cholesterol, 1.3 g protein, 7.2 g carbohydrates, 3.2 g fiber, 6 mg sodium

SHOPPING LIST

Here are the ingredients you'll need.

To buy: 3/4 pound boneless, skinless chicken breast, 1 bottle fajita marinade, 1 package 10-inch tortillas, 1 red bell pepper, 1 yellow bell pepper, 1 green bell pepper, 1 bottle minced garlic, 1 large or 2 medium tomatoes, 1 small package shredded Monterey Jack or cheddar cheese, 1 carton reduced-fat sour cream, 1 bunch cilantro, 1 small ripe avocado and 1 lemon.

Staples: Canola oil, onion, salt and black peppercorns.