Diabetes-Friendly Recipes

Chicken Tacos

Servings: 24
Prep time:
Cook time:
Total: 35 minutes
Calories per serving: 155


  • 6 skinless, boneless whole chicken breasts (about 3 pounds total) halved
  • 4 cups fat-free low-sodium canned chicken broth
  • 2 large garlic cloves, crushed
  • 1 jalapeño chile pepper, left whole
  • ½ teaspoon crushed dried oregano leaves
  • ¼ cup purchased medium or hot taco sauce
  • ¼ cup fresh lime juice
  • 24 taco shells
  • 1 large head iceberg lettuce, finely shredded, about 6 cups
  • 4 small firm-ripe tomatoes, halved and thinly sliced
  • 2 cups fat-free sour cream
  • 1 bunch fresh cilantro, well washed and stems trimmed, leaves picked off the stems
  • ½ cup shredded cheese (optional)


  1. Rinse chicken breasts; pat dry with paper towels. Trim away and discard any fat.
  2. In a large, heavy, deep skillet, bring chicken broth, garlic clove, chile pepper, and oregano leaves to a boil.
  3. Add chicken breasts; reduce heat to simmer; and poach, uncovered, until chicken is opaque throughout (cut to test), about 8 to 10 minutes.
  4. Remove from stove and cool for 15 minutes in poaching liquid.
  5. Shred the breast meat.
  6. Combine taco sauce and lime juice. Pour over shredded chicken and toss.
  7. Transfer chicken to a large platter. Keep warm (in the oven covered with foil works well).
  8. Meanwhile, heat taco shells according to package directions. Place heated shells in a basket lined with a thick kitchen towel, covering the shells. Place condiments in individual bowls.
  9. Everyone makes their own tacos from the assembled ingredients.

Nutrition Information


Per 1-taco serving:155 calories (23% calories from fat), 16 g protein, 4 g total fat (0.7 g saturated fat), 14 g carbohydrate, 2 g dietary fiber, 23 mg cholesterol, 123 md sodium
Exchanges:2 lean meat, 1 carbohydrate (1 bread/starch)


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