SOFT CHICKEN TACOS
Makes 8 tacos.
Note: Use roast chicken from the supermarket or prepare your own by sautéing chicken breasts. For a quick version of guacamole, mash the avocado in a bowl and spoon in a tablespoon or two of the pico de gallo. Taste for seasoning (it may need an extra pinch of salt or a splash of fresh lime juice) and serve with the tacos.
• 2 tsp. vegetable oil
• 1/2 c. diced onion
• 2 garlic cloves, chopped
• 1/2 c. tomato sauce
• 1 tsp. ground cumin
• 1/4 tsp. salt
• 2 c. shredded, cooked chicken, skin removed (see Note)
• 8 small flour tortillas, warmed
• Pico de gallo (see recipe) or store-bought salsa
• 1 ripe avocado, peeled, pitted and diced
• 1 c. low-fat shredded Monterey Jack or Cheddar
Directions
Heat oil in a large skillet over medium heat. Add the onions and garlic, and sauté until the onions are translucent, about 6 minutes. Add the tomato sauce, cumin and salt, and continue to cook for 1 more minute. Add the chicken and cook just until heated through, about 2 minutes.
To serve, assemble the tacos (or let everyone assemble their own) with the warm chicken filling, pico de gallo or salsa, avocado and cheese.
Nutrition information per serving without salsa:
Calories260Fat11 gSodium548 mgCarbohydrates22 gCalcium160 mgSaturated fat3 gProtein17 gCholesterol36 mgDietary fiber2 g
Diabetic exchanges per serving: 1 vegetable, 1 bread/starch, 2 medium-fat meat.
PICO DE GALLO
Makes about 2 cups.
Note: To seed a tomato, cut it in wedges and squeeze or cut out the seeds.
• 1 lb. ripe tomatoes, seeded and chopped (see Note)
• 1/2 c. diced onion
• 1/4 c. chopped fresh cilantro
• 1/4 c. fresh lime juice
• 2 small garlic cloves, minced
• 1 tbsp. minced jalapeño
• 1/4 tsp. salt
Directions
In a medium bowl, combine tomatoes, onion, cilantro, lime juice, garlic and jalapeño; toss to blend well.
Nutrition information per ¼ cup serving:
Calories16Fat0 gSodium77 mgSat fat0 g
Carbs4 gCalcium10 mg
Protein1 gChol0 mgDietary fiber1 g
Diabetic exchanges per serving: 1 vegetable.