Chicken tacos use chicken and reduced fat cheese with non fat sour cream to make these tacos light.
1 package 6-inch-diameter taco shells (12 shells)
1 package (1-1/4 ounce) taco seasoning mix
2-2/3 cups cooked chicken (1 pound), torn into small pieces or shredded
1-1/2 cups (6 ounces) shredded reduced-fat Cheddar cheese
3/4 cup non-fat sour cream
2 cups shredded lettuce
1 cup diced tomato
3/4 cup chopped onion
Preheat the oven to 350 degrees. Put the taco shells on a cookie sheet.
In a skillet, combine the taco seasoning and 1 cup water. Bring to a boil; add the cooked chicken and simmer 10 to 15 minutes, until most of the liquid is absorbed into the chicken.
Bake the taco shells 5 to 7 minutes, until warm.
Place 1/4 cup of the chicken mixture in each taco shell. Top each with 2 tablespoons Cheddar cheese, 1 tablespoon sour cream, some shredded lettuce, diced tomato, and chopped onion. Serve immediately.
Serving size: 2 tacos
Calories: 408, Fat: 16g, Cholesterol: 82mg, Sodium: 685mg, Carbohydrates: 28g, Fiber: 3g, Sugars: 5g, Protein: 35g;
Diabetic Exchanges: 2 Starch, 4 Lean Meat, 1/2 Fat
Variation: Terrific Turkey Tacos
Ground turkey breast cooked in olive oil, then blended with pinto beans, salsa and taco seasoning. Add toppings and you have terrific tacos that are easy on the waistline!
1 teaspoon olive oil
12 ounces ground turkey breast
1 (15-ounce) can of rinsed and drained pinto beans
1 cup mild salsa
4 teaspoons lower-sodium taco seasoning
8 fat-free flour tortillas (6 or 7-inch)
Shredded lettuce, diced tomatoes, reduced-fat sour cream, reduced-fat shredded Monterey jack cheese for garnishes
Heat oven to 450-degrees. Cover cookie sheet with foil and coat with vegetable oil spray.
In large non-stick skillet over medium heat, heat oil. Add turkey and cook four or five minutes or until no longer pink; drain. Add beans, salsa and taco seasoning. Bring to a boil, reduce heat to low and simmer uncovered five or six minutes, stirring and mashing some of the beans as you stir, until thickened.
Spoon turkey mixture into center of each tortilla. Fold in half. Press down gently and place on prepared cookie sheet. Coat tortillas with vegetable oil spray.
Bake eight to ten minutes or until lightly browned.
Garnish with lettuce, tomatoes, sour cream and cheese as desired. Recipe makes eight tacos.
Nutrition information per taco:
Calories: 195; Carbohydrates: 28g; Protein: 15g; Total Fat: 1g; Saturated Fat: 0.2g; Cholestero: 29mg; Fiber: 4g; Sodium: 596mg
Reduced Sodium Home Made Taco Seasoning
2 tablespoons chili powder
1/2 teaspoon garlic powder
1 teaspoon dried onion
1/2 teaspoon crushed red pepper flakes
1/2 teaspoon dried oregano
1 teaspoon paprika
1 1/2 teaspoons ground cumin
1 1/2 teaspoons cumin seed
1 teaspoon sea salt
2 teaspoon black pepper
- Mix all ingredients.
- Store in an airtight container.
- This recipe will season approximately three pounds of meat, depending on how much you use.
Nutrition Information: Calories 8; Total Fat 0.4g; Cholesterol 0mg; Sodium 170mg; Total Carbohydrates 1.5g; Dietary Fiber 0.7g; Protein 0.4g
Soft Tacos with Pork: Cut leftover or deli (lean) pork into strips. Spread warm corn tortillas with heated canned vegetarian refried beans. Top with pork, shredded lettuce, chopped onion and chunky salsa. Roll and eat.