Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 305 | |
|---|---|---|
| Total Fat | 4.5 g | |
| Saturated Fat | 0.5 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 0.5 g | |
| Monounsaturated Fat | 1.0 g | |
| Cholesterol | 76 mg | |
| Sodium | 323 mg | |
| Total Carbohydrate | 36 g | |
| Dietary Fiber | 5 g | |
| Sugars | 10 g | |
| Added Sugars | 0 g | |
| Protein | 29 g | |
Dietary Exchanges
2 starch, 1 vegetable, 4 lean meat
Ingredients
Servings 4
Serving Size 2 tacos
Chicken
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1 14.5-ounce can no-salt-added diced tomatoes, undrained -
2 medium onions, coarsely chopped -
1 cup fat-free, low-sodium chicken broth -
1 cup water -
1 medium bell pepper (any color), coarsely chopped -
3/4 cup 100% orange juice -
1 large unpeeled orange, halved -
2 tablespoons dried Italian seasoning, crumbled -
2 tablespoons cider vinegar -
4 medium garlic cloves, minced OR -
2 teaspoons bottled minced garlic -
4 boneless, skinless chicken breasts (about 4 ounces each), all visible fat discarded
Pickled Vegetables
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1/2 medium carrot, cut into bite-size strips -
1/2 medium red onion, cut into thin strips -
1/3 medium cucumber, peeled and seeded, cut into bite-size strips -
1/2 cup cider vinegar -
1/2 cup water -
1 tablespoon diced fresh jalapeño, seeds and ribs discarded (optional) -
1 tablespoon low-calorie sweetener -
1/2 teaspoon black peppercorns -
1 medium dried bay leaf -
1/4 teaspoon salt
Tacos
-
8 6-inch corn tortillas -
1/3 cup fat-free sour cream -
3/4 cup shredded red cabbage
Directions
Tip: Click on step to mark as complete.
-
In a slow cooker, stir together the tomatoes with liquid, onions, broth, water, bell pepper, orange juice, orange halves, Italian seasoning, vinegar, and garlic. -
Submerge the chicken under the tomato mixture. Cook, covered, on low for 4 to 6 hours. -
Using a slotted spoon, transfer the chicken to a cutting board. Transfer the tomatoes, onions, and bell pepper to a large bowl. Discard the cooking liquid and orange halves. -
When cool enough to handle, using two forks, shred the chicken. Combine the shredded chicken with the tomato mixture. Set aside. -
In a medium bowl, combine the carrot, red onion, and cucumber. -
In a small saucepan, stir together the vinegar, water, jalapeño, sweetener, peppercorns, bay leaf, and salt. Bring to a boil over high heat. Discard the bay leaf. Pour the pickling liquid over the carrot mixture. -
Let stand to marinate for 15 to 30 minutes. -
Place the tortillas on a clean work surface. Fill each with 1/2 cup chicken mixture and about 1/4 cup pickled vegetables. Spoon the sour cream over the filling. Garnish with the cabbage.
Tip: You can use an English, or hothouse, cucumber for this recipe. They can be expensive, though. When using a regular cucumber, first peel and discard the waxy skin. Slice the cucumber in half lengthwise and use a spoon to scoop out the seeds and pulp.
Cooking in Color
This digest-size recipe booklet includes 27 healthful recipes, all including fruits, vegetables, or both. Each recipe is accompanied by a vibrant photograph, and the recipes are organized by color. Also included is a fruit/veggie storage guide and a fruit/veggie equivalency guide.
