Chicken Soft Tacos with Black Eyed Peas

Health score
32%
Chicken Soft Tacos with Black Eyed Peas
45 min.
5
331kcal

Suggestions

Ingredients

  • 16 ounce black beans rinsed drained canned
  • 0.1 teaspoon chili pepper flakes 
  • 1 ounce cotija cheese shredded low-fat
  • 2 teaspoons ground cumin 
  • 1 teaspoon juice of lemon 
  • 2 teaspoons oregano dried divided
  • 4 ounces onion red chopped
  • 8 ounces romaine lettuce shredded
  • 10 ounce chicken breast halves boneless skinless
  • 14 ounces tomatoes chopped
  • 2 tablespoons vegetable broth 
  • 5  tortillas whole wheat

Equipment

  • bowl
  • frying pan
  • baking sheet
  • sauce pan
  • oven
  • blender
  • aluminum foil

Directions

  1. Place peas or beans in a medium saucepan with 3 cups of water and chili flakes; bring to a boil, reduce heat and simmer 10 minutes, or until beans are tender.
  2. Remove from heat, and cool slightly, retaining cooking liquid.
  3. Place bean mixture in a blender; pulse until beans are crushed but not pureed. Stir in cumin and 1 teaspoon of oregano.
  4. Transfer to bowl and set aside.
  5. Preheat oven to 35
  6. Place chicken breasts in a heatproof skillet.
  7. Drizzle lemon juice and broth over chicken.
  8. Sprinkle with remaining oregano. Cover pan and bake at 350 for 30 to 35 minutes, or until juices run clear. Cool slightly; cut into thin strips or shred by hand.
  9. Turn oven down to 20
  10. Wrap tortillas with foil and place on baking sheet; bake for 15 minutes, or until warm and steamy.
  11. Spread each tortilla with black eyed pea puree, shredded lettuce, diced tomato, and diced onion.
  12. Add strips of chicken, sprinkle with cheese, and serve.

Nutrition Facts

Calories331kcal
Protein29.35%
Fat16.66%
Carbs53.99%

Properties

Glycemic Index
33
Glycemic Load
1.34
Inflammation Score
-10
Nutrition Score
24.52869585286%

Flavonoids

Eriodictyol
0.05mg
Hesperetin
0.14mg
Naringenin
0.55mg
Luteolin
0.03mg
Isorhamnetin
1.14mg
Kaempferol
0.23mg
Myricetin
0.11mg
Quercetin
6.07mg

Nutrients percent of daily need

Calories:331.29kcal
16.56%
Fat:6.23g
9.59%
Saturated Fat:2.06g
12.87%
Carbohydrates:45.43g
15.14%
Net Carbohydrates:33.38g
12.14%
Sugar:5.83g
6.48%
Cholesterol:39.92mg
13.31%
Sodium:769.42mg
33.45%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.69g
49.39%
Vitamin A:4698.18IU
93.96%
Vitamin K:58.09µg
55.33%
Fiber:12.04g
48.17%
Vitamin B3:7.2mg
35.99%
Folate:138.23µg
34.56%
Vitamin B6:0.62mg
30.79%
Selenium:20.51µg
29.31%
Phosphorus:287.84mg
28.78%
Iron:4.58mg
25.44%
Potassium:853.06mg
24.37%
Manganese:0.48mg
23.87%
Vitamin C:18.14mg
21.99%
Calcium:209.12mg
20.91%
Magnesium:70.32mg
17.58%
Vitamin B1:0.24mg
16.24%
Vitamin B2:0.24mg
14.2%
Copper:0.28mg
14.03%
Vitamin B5:1.15mg
11.51%
Zinc:1.31mg
8.76%
Vitamin E:0.78mg
5.22%
Vitamin B12:0.16µg
2.66%
Source:My Recipes