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Grilled Chicken Tacos

Fiber Up With Beans

Black beans are loaded with fiber—the soluble kind that helps to lower blood cholesterol. Start slowly so you have time to get used to more fiber.

Purchasing

Read labels to find low fat tortillas. There are plenty of whole grain tortillas available, but not all of them are low in fat.

Variations

Feel free to take some liberties with this recipe. Use a grill pan to cook the chicken instead of a grill, and add other healthy toppings, such as lettuce and chopped tomatoes.

2 reviews

2 ratings - Click to rate

Cradle great Tex-Mex flavor when you hold one of these tacos in your hand. Ole! From eatbetteramerica.

Prep Time:25 min

Start to Finish:25 min

makes:4 servings (2 tacos each)

1	tablespoon canola or vegetable oil
1	tablespoon lime juice
2	teaspoons chili powder
1/8	teaspoon salt
2	boneless skinless chicken breasts
1	can (15 oz) Progresso® black beans, drained, rinsed
1/3	cup chunky-style salsa
2	tablespoons chopped fresh cilantro
8	soft corn tortillas (6 inch), warmed
1/4	cup shredded reduced-fat Cheddar cheese (1 oz)
2	tablespoons reduced-fat sour cream

1.	Heat gas or charcoal grill. In shallow dish, mix oil, lime juice, chili powder and salt. Add chicken breasts, turning to coat.
2.	Place chicken on grill. Cover grill; cook over medium heat about 12 minutes, turning once, or until juice of chicken is clear when center of thickest part is cut (170°F). Remove from heat; slice crosswise into strips.
3.	Meanwhile, in 2-quart saucepan, heat beans, salsa and cilantro over medium heat, stirring occasionally, until thoroughly heated. Divide chicken evenly onto half of each tortilla; top with beans, cheese and sour cream. Fold tortilla in half over filling.
To broil chicken, set oven control to broil. Spray broiler pan rack with cooking spray. Place chicken on rack in broiler pan. Broil with tops 4- to 6-inches from heat, about 12 minutes, turning once, until juice of chicken is clear when center of thickest part is cut (170°F).
High Altitude (3500-6500 ft): In step 2, cover grill; cook over medium-low heat.

Nutritional Information

1 Serving: Calories 320 (Calories from Fat 70); Total Fat 8g (Saturated Fat 2g, Trans Fat 0g); Cholesterol 40mg; Sodium 350mg; Total Carbohydrate 38g (Dietary Fiber 11g, Sugars 2g); Protein 24g % Daily Value*: Vitamin A 10%; Vitamin C 2%; Calcium 15%; Iron 20% Exchanges: 2 1/2 Starch; 0 Other Carbohydrate; 0 Vegetable; 2 Very Lean Meat; 1 Fat Carbohydrate Choices: 2 1/2 MyPyramid Servings: 1 tsp Fats & Oils, 1 oz-equivalents Grains, 4 oz-equivalents Meat & Beans, 1/2 c Vegetables
*% Daily Values are based on a 2,000 calorie diet.

2 Reviews

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Awesome

I made this receipe for my husband and 4 year old. They both loved it. The bean salsa that you make is outstanding and I have even made it as a dip. Very simple and very delicious.
Posted at 4:12 PM on July 20 2009 by agbowler

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Millet vs. flour, etc.

I would like to see if this recipe can be made using Millet Flour Tortillas (for us wheat-sensitive folks), and either Rice Cheese, or Goat Cheese (for us lactose-intolerant folks).
Posted at 2:49 PM on May 21 2009 by Francesca-Dee