Diabetes-Friendly Recipes

Chicken Tacos

EMAIL PRINT

Servings: 24

Prep time: 20 minutes

Cook time: 15 minutes

Total: 35 minutes

Calories per serving: 155

Ingredients

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)

Rinse chicken breasts; pat dry with paper towels. Trim away and discard any fat.
In a large, heavy, deep skillet, bring chicken broth, garlic clove, chile pepper, and oregano leaves to a boil.
Add chicken breasts; reduce heat to simmer; and poach, uncovered, until chicken is opaque throughout (cut to test), about 8 to 10 minutes.
Remove from stove and cool for 15 minutes in poaching liquid.
Shred the breast meat.
Combine taco sauce and lime juice. Pour over shredded chicken and toss.
Transfer chicken to a large platter. Keep warm (in the oven covered with foil works well).
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.
Everyone makes their own tacos from the assembled ingredients.

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)