Chicken Tacos with Charred Tomatoes - 27g Carbs, 2g Fiber
From: www.eatingwell.com - March/April 1996, EatingWell Serves Two
Charring tomatoes in a hot, dry skillet makes them smoky and flavorful;
in combination with fresh herbs and spices, they elevate this dish from
"everyday" to "ta-da!" Serve the tacos with reduced-fat sour cream.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat
| Low sodium | Heart healthy | Healthy weight | Gluten free
Active Time: 35 min
Total Time: 35 min
Servings: 2
2 plum tomatoes, cored
8 oz boneless, skinless chicken breast, trimmed of fat
1/4 tsp salt
1/8 tsp freshly ground pepper
2 tsp canola oil, divided
1/2 cup finely chopped white onion
1 clove garlic, minced
1 small jalapeno pepper, seeded and minced
2 tsp lime juice, plus lime wedges for garnish
2 tsp chopped fresh cilantro
2 scallions, chopped
6 small corn tortillas, heated (see Tip)
Heat a medium skillet over high heat until very hot. Add tomatoes and
cook, turning occasionally with tongs, until charred on all sides, 8
to 10 minutes. Transfer to a plate to cool slightly. Cut the tomatoes
in half crosswise; squeeze to discard seeds. Remove cores and chop
the remaining pulp and skin.
Cut chicken into 1-inch chunks; sprinkle with salt and pepper. Add
1 teaspoon oil to the pan and heat over high heat until very hot. Add
the chicken and cook, stirring occasionally, until it is browned and
no longer pink in the middle, 3 to 5 minutes. Transfer to a plate.
Reduce the heat to medium and add the remaining 1 teaspoon oil. Add
onion and cook, stirring, until softened, about 2 minutes. Add garlic
and jalapeno and cook, stirring, until fragrant, about 30 seconds.
Add lime juice, the chicken and tomatoes. Cook, stirring, until heated
through, 1 to 2 minutes. Stir in cilantro and scallions. Divide the
chicken mixture among tortillas. Serve with lime wedges.
Servings: 2
Nutrition per Serving:
297 Calories, 9g Fat, 1g Sat, 4g Mono, 63mg Cholesterol, 27g Protein,
27g Carbs, 2g Fiber, 415mg Sodium, 463mg Potassium
2 Carbohydrate Serving
Exchanges: 2 starch, 3 very lean meat, 1 fat
Tip: Wrap tortillas in barely damp paper towels and microwave on High
for 30 to 45 seconds.
