Chicken Soft Tacos

Gluten Free
Health score
22%
Chicken Soft Tacos
50 min.
4
408kcal

Suggestions

Ingredients

  • 15 ounce black beans rinsed drained canned
  • 0.5 teaspoon chipotle chile powder 
  • 6-inch corn tortillas ()
  • teaspoon garlic powder 
  • teaspoon ground cumin 
  • cups iceberg lettuce shredded
  •  lime cut into 8 wedges
  • 0.3 cup cup heavy whipping cream sour reduced-fat
  • tablespoons lower-sodium chicken broth fat-free
  • 0.3 cup monterrey jack cheese shredded
  • 0.5 cup salsa fresh
  • 0.3 cup cheddar cheese shredded
  • 12 ounce chicken breast halves boneless skinless

Equipment

  • bowl
  • frying pan
  • baking sheet
  • oven
  • potato masher
  • aluminum foil

Directions

  1. Preheat oven to 35
  2. Combine first 3 ingredients in a medium bowl.
  3. Sprinkle chicken with 1 1/4 teaspoons spice mixture.
  4. Place chicken on a foil-lined baking sheet coated with cooking spray.
  5. Bake at 350 for 30 minutes or until done. Cool slightly. Chop chicken into bite-sized pieces.
  6. While chicken bakes, add beans and chicken broth to remaining spice mixture in bowl; mash with a potato masher until blended.
  7. Place bean mixture in a small skillet coated with cooking spray. Cook, stirring frequently, over medium heat 2 to 3 minutes or until thoroughly heated.
  8. Warm tortillas according to package directions.
  9. Spread about 2 tablespoons bean mixture over each tortilla. Top each with about 3 tablespoons chicken, 1 tablespoon salsa, 1 1/2 teaspoons sour cream, 1 tablespoon cheddar cheese, 1 tablespoon Monterey Jack cheese, and 1/4 cup lettuce. Fold in half.
  10. Serve with lime wedges.

Nutrition Facts

Calories408kcal
Protein31.36%
Fat22.34%
Carbs46.3%

Properties

Glycemic Index
44.63
Glycemic Load
10.77
Inflammation Score
-7
Nutrition Score
23.701739160911%

Flavonoids

Hesperetin
7.2mg
Naringenin
0.57mg
Apigenin
0.05mg
Luteolin
0.01mg
Kaempferol
0.05mg
Myricetin
0.02mg
Quercetin
0.58mg

Nutrients percent of daily need

Calories:408.33kcal
20.42%
Fat:10.35g
15.92%
Saturated Fat:4.49g
28.04%
Carbohydrates:48.25g
16.08%
Net Carbohydrates:35.86g
13.04%
Sugar:3.06g
3.4%
Cholesterol:72.81mg
24.27%
Sodium:870.07mg
37.83%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.68g
65.36%
Phosphorus:556.82mg
55.68%
Vitamin B3:10.8mg
54%
Selenium:35.84µg
51.2%
Fiber:12.39g
49.57%
Vitamin B6:0.92mg
45.84%
Magnesium:112.82mg
28.21%
Potassium:972.23mg
27.78%
Manganese:0.54mg
26.93%
Calcium:232.82mg
23.28%
Folate:88.67µg
22.17%
Iron:3.81mg
21.14%
Vitamin B2:0.35mg
20.46%
Vitamin B1:0.3mg
19.9%
Copper:0.36mg
18.17%
Zinc:2.48mg
16.5%
Vitamin B5:1.65mg
16.49%
Vitamin C:10.57mg
12.81%
Vitamin A:554.48IU
11.09%
Vitamin K:10.76µg
10.25%
Vitamin E:0.94mg
6.28%
Vitamin B12:0.36µg
6.07%
Vitamin D:0.2µg
1.32%
Source:My Recipes