Monday, April 23, 2012

Chicken and Black Bean Tacos

Serves: 6 (2 tacos per serving)
Preparation Time: 10 minutes
Cooking Time: 10 minutes

12 (6 inch) corn tortillas
1 lb. ground chicken or turkey, ground without skin
1/2 cup chopped onion
1/2 tsp. bottled minced garlic
15 ounces can low sodium black beans, undrained
1/4 cup chopped fresh cilantro or parsley
1 Tbsp. chili powder
1/2 tsp. ground cumin
1/4 tsp. salt
1/4 tsp. pepper
1/4 cup chopped tomatoes (optional)
1/4 cup shredded lettuce (optional)
1/4 cup sheddred low fat cheddar cheese (optional)
6 Tbsp.  salsa (optional)

Preheat oven to 250 degrees. Wrap tortilla in foil. Place in oven while preparing chicken mixture.
In a large skillet, cook ground chicken, onion, and garlic over medium high heat about 5 minutes or until chicken is no longer pink. Place mixture in a colander and rinse under hot water. Drain well. Wipe skillet with a paper towel. Return mixture to skillet. Stir in beans, cilantro, chili powder, cumin, salt, and pepper. Cook and stir over medium high heat until heated through, about 5 minutes. Spoon mixture over half of each corn tortilla.; fold over. Add tomatoes, cheese and salsa if desired.

Nutrition Facts: (per serving)
Calories: 287
Protein: 26 g
Carbohydrates: 36 g
Cholesterol: 44 mg
Sodium: 235 mg
Total Fat: 5 g
Saturated Fat: 1 g
Polyunsaturated Fat: 2 g
Monounsaturated Fat: 1 g

Source: American Heart Association - Quick & Easy Cookbook pg. 139

No comments :

Post a Comment