Chicken TacosAdapted from CooksAid.com Nutrition Facts| Serving Size | ½ of recipe | | Calories | 379 | | Total Fat | 15 g | | Saturated Fat | 4 g | | Sodium | 467 mg | | Total Carbohydrate | 30 g | | Dietary Fiber | 4.5 g | | Protein | 32 g |
Ingredients and Preparation| Ingredients | Measures |
|---|
| Reduced-fat sour cream | ¼ cup | | Avocado, mashed into a paste with a fork | ¼ | | Salt | 1/8 + 1/8 teaspoon | | Chili powder | 1 teaspoon | | Cumin | 1 teaspoon | | Onion powder | ½ teaspoon | | White onion, cut into ½-inch strips | ½ | | Red bell pepper, cut into ½-inch strips | ½ | | Boneless, skinless chicken breast halves, cut into ¾-inch chunks | 2 | | Canola oil | 2 teaspoons | | Cooking spray | | Corn tortillas (6-inch) | 4 | | Juice of ½ lime | | Cilantro, chopped | 2 tablespoons |
- Directions
- Mix together sour cream, avocado paste, and 1/8 teaspoon salt. Set aside.
- Combine chili powder, cumin, onion powder, and 1/8 teaspoon salt in a small bowl.
- In a large plastic resealable bag, combine spice mixture, onion, bell pepper, and chicken. Toss well to coat.
- Heat oil in a large nonstick skillet over medium-high heat. Add chicken and vegetable mixture, and sauté about 7-9 minutes, until chicken is cooked through. Drizzle with lime juice.
- Meanwhile in a small skillet coated with cooking spray, heat tortillas about 30 seconds on each side, recoating pan with spray between tortillas.
- Arrange chicken mixture on tortillas and drizzle with avocado cream sauce.
Exchanges
3 very lean meats; 2.5 fats; 2 starches; 0.5 vegetable Side Suggestions: Fresh Salsa
Combine 1 small diced tomato, ¼ diced avocado, ½ minced jalapeno (optional), 1 tablespoon diced red onion, 1 teaspoon fresh lime juice, 2 teaspoons chopped cilantro, and ¼ teaspoon salt in a medium bowl. Let sit for a few minutes and serve with tacos. Nutrition Info (for ½ of recipe): 59 calories; 6 g carbohydrate; 1 g protein; 4 g fat (0.5 g sat); 2 g fiber; 299 mg sodium. Exchanges: 1 vegetable; 1 fat. |
