RecipeGlen JarvisComment

399 Calorie Chicken Tacos

RecipeGlen JarvisComment
399 Calorie Chicken Tacos

Recipe

(Makes 9 Tacos / 3 Serves)

Ingredients

  • 2 Tomatos

  • 30g Red Onion

  • 1/2 Bunch Fresh Coriander

  • 1 Garlic Clove

  • 1 Ripe Avocado

  • 1/2 tsp Dried Oregano

  • 1/2 tsp Cumin

  • 1/2 tsp Onion Powder

  • 1/2 tsp Paprika

  • Pinch Cayan Pepper (optional)

  • 420g Chicken Breast / Tenderloins

  • Olive Oil

  • Salt & Pepper

  • Mission white corn tortillas (look for 57 cals per tortilla)

Method

Pico de Gallo

1. Dice tomatoes, red onion and coriander and add to bowl

2. Crush garlic clove and add to tomato mixture

3. Season with salt & pepper to taste and mix

Seasoned Avocado

1. Halve avocado and remove stone

2. Use fork to scrape out avocado and add to a clean bowl

3. Add salt, pepper and 1/2 tsp of olive oil

4. Mix together with fork until desired consistency reached

Spice Mix

1. In a bowl, combine 1/2 tsp each of Oregano, Cumin, Onion Powder and Paprika.

2. Optionally add a pinch of Cayan Pepper

3. And salt & pepper to taste

4. Mix together to combine

Chicken

1. Pre-heat oven to 140C / 285F

2. Add chicken breast to a large bowl. If using whole breasts, first halve breasts into cutlets for even cooking

3. Add 1/2 tsp of olive oil and spice mix to chicken

4. Mix until chicken evenly coated

5. Heat an oven-proof dry non-stick pan / skillet over medium-high heat

6. Add chicken to pan and cook until brown on each side approx 5 mins per side

7. Add pan to oven and finish cooking chicken until internal temp reaches 75C / 160F (or until juices run clean when poked with a fork) 8. Remove chicken from pan and roughly dice. Divide into three equal portions.

Taco Assembly (for 1 taco)

1. Heat tortillas per packet instructions

2. Spread 10g of avocado to 1 tortilla

3. Add 1/3 of one portion of chicken

4. Add 2 teaspoons of pico de gallo

5. Optionally, add desired hot sauce

Three tacos made as above equals one serve

Nutritional Information per serve (3 tacos)

3 x Mission White Corn Tortillas - 171 Cals

30g Avocado - 43 Cals

140g Raw Chicken Breast - 147 Cals

2/3 Tomato - 14 Cals

10g Red Onion - 4 Cals

1/2 Tsp Olive Oil - 20 Cals

Total 399 Calories / Serve