Healthy Recipes

Chicken Tacos
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Servings: 2
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
  1. Mix together sour cream, avocado paste, and 1/8 teaspoon salt. Set aside.
  2. Combine chili powder, cumin, onion powder, and 1/8 teaspoon salt in a small bowl.
  3. In a large plastic resealable bag, combine spice mixture, onion, bell pepper, and chicken. Toss well to coat.
  4. 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.
  5. Meanwhile in a small skillet coated with cooking spray, heat tortillas about 30 seconds on each side, recoating pan with spray between tortillas.
  6. 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.


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
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