The EatingWell Diet (2007),
The EatingWell Diabetes Cookbook (2005)
While many North Americans think of tacos as having crisp, fried shells, authentic Mexican tacos are made with soft, fresh corn tortillas. The traditional preparation is the smart choice, as unfried corn tortillas are low in fat and made with whole grains.
4 servings, 2 tacos each
Active Time: 20 minutes |
Total Time: 35 minutes
8 corn tortillas
1 pound boneless, skinless chicken breasts, trimmed of fat and cut into thin strips
1/4 teaspoon salt, or to taste
2 teaspoons canola oil, divided
1 large onion, sliced
1 large green bell pepper, seeded and sliced
3 large cloves garlic, minced
1 jalapeño pepper, seeded and minced
1 tablespoon ground cumin
1/2 cup prepared hot salsa, plus more for garnish
1/4 cup chopped fresh cilantro
Sliced scallions, chopped fresh tomatoes and reduced-fat sour cream, for garnish
Preheat oven to 300°F. Wrap tortillas in foil and bake until heated through, 10 to 15 minutes.
Meanwhile, season chicken with salt. Heat 1 teaspoon oil in a large heavy skillet over high heat until very hot. Add chicken and cook, stirring until browned on all sides, about 6 minutes. Transfer to a bowl.
Reduce heat to medium and add the remaining 1 teaspoon oil to skillet. Add onion and cook, stirring, until they start to brown around the edges, 3 to 5 minutes. Add bell pepper, garlic, jalapeño and cumin. Cook, stirring, until peppers are bright green but still crisp, 2 to 3 minutes more.
Stir in salsa and reserved chicken. Cook, stirring, until chicken is heated through, about 2 minutes. Remove from heat and stir in cilantro. Spoon into warmed tortillas and garnish with scallions, tomatoes and sour cream.
Per serving (without garnishes) :
6 g Fat;
1 g Sat;
2 g Mono;
66 mg Cholesterol;
32 g Carbohydrates;
31 g Protein;
5 g Fiber;
421 mg Sodium;
533 mg Potassium
2 Carbohydrate Serving
Exchanges: 2 starch, 1 vegetable, 31/2 very lean meat