Chicken Soft Tacos

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

Suggestions


Looking for a delicious and satisfying meal that caters to your gluten-free lifestyle? Look no further than these flavorful Chicken Soft Tacos! Bursting with a medley of spices and fresh ingredients, these tacos are perfect for lunch, dinner, or any occasion that calls for a hearty dish. With just 50 minutes of preparation, you'll have a mouthwatering meal that serves four hungry guests.

These tacos feature tender, oven-baked chicken breast seasoned with zesty chipotle chile powder and garlic powder, giving them an irresistible smoky flavor. The addition of black beans provides a protein-packed and nutritious base, while the crunchy iceberg lettuce and vibrant salsa add a refreshing contrast. Each bite is enhanced with a dollop of reduced-fat sour cream and a sprinkle of shredded Monterey Jack and cheddar cheese, ensuring a rich and creamy experience.

The gluten-free corn tortillas serve as the perfect vessel to hold all the delicious fillings together, making these tacos easy to enjoy without sacrificing any flavor. Accompanied by zesty lime wedges, they offer a burst of citrus that elevates the taste even further. Whether you're hosting a casual get-together or simply looking to impress your family with a delightful homemade meal, these Chicken Soft Tacos are sure to become a favorite!

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