Healthy Baked Chicken & Black Bean Tacos W/Crispy Sweet Potato Fries.

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Finally, the post for my healthy baked chicken & black bean tacos is done! I made these for Jeremy to wrap up for lunch throughout the week. During his busy days, he has a hard time fitting lunch in. This way, he doesn’t have to leave work and pick up food from a restaurant  It saves money and time! The fiber and protein keep him full and focused all day. Also, they are SUPER DUPER delicious!

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-You will need one pound of ground chicken. -Add chicken to a non-stick pan. -Cook on high until fully cooked.

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-After the chicken is fully cooked, add two tbsps. of water and a packet of taco seasoning.

-I purchased the simply organic taco seasoning packet. If you can find a low sodium version that would help as well.

(save 2 tbsp. of mix for beans and onion)

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-Dice a large onion. (approximately 1 cup) -Drain and rinse black beans.

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-Do not wash the pan after cooking the meat. -Add beans and onion to pan and cook on high until onions are sauteed.

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-This is one of my favorite recipes for “guacamole”. Guacamole is very healthy, but high in calories. I make a guacamole that taste just as good, but lighter in calories. My recipe adds in extra protein and more healthy fats.

-To a food processor add: one cup of defrosted frozen peas, one cup unsalted rinsed and drained chickpeas, one large avocado.  After blended, stir in: one tsp organic lime juice, 1/4 tsp black pepper and a packet of organic guacamole packet mix. You will want to find a low sodium brand. You can find these near the avocados and tomatoes at the grocery store.

-Makes approximately 21 servings (2 tbsp per serving)

Per Serving: 33 Calories, 1.5 g Fat, 50 g Sodium , 4.6 g Carbs, 1.5 g Fiber, 0 g Sugar, 1.5 g Protein.

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-One cup of your favorite salsa. I used a black bean & corn salsa. Make sure your salsa is low sodium and has fewer than 30 calories per serving.

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-I found carb smart tortillas that are high fiber, low sodium, low carb, and only 80 calories.

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-Add 2 oz of chicken to each tortilla, top with 4 tbsps. of the black bean and onions, 2 tbsp salsa, and 1 tbsp of jalapenos.

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-Top with one tbsp of low fat organic cheese. -I used Colby jack mixed with cayenne pepper.

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-Grease pan with coconut oil or cooking spray. -Lay tortillas flat next to each other.

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-Bake 20 to 23 minutes at 365 degrees. -The edges will brown lightly.

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Serve with light taco sauce, “kinda gauc” , plain Chobani yogurt, and shredded lettuce.

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Makes 8 Baked Tacos.

Per Taco : 220 Calories, 5.5 g Fat, 15 g Fiber, 26 g Carbs, 1 g Sugar, 29 g Protein

That much fiber!? SAY WHAT! Don’t forget to buy tortillas that are high fiber.

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This baked chicken & black bean taco goes perfect with sweet potato fries! This is my mom’s recipe! She made these all the time with red baby potatoes. I thought I’d try it out with sweet potatoes. I just bought one of those “as see on T.V.” french fry cutters and it surprisingly worked awesome! Those are always a hit and miss.

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Preparing the Sweet Potato Fries

-Peel two large sweet potatoes. -Slice sweet potatoes into VERY thin slices. -Add the sweet potato to a large bowl and microwave for 4-6 minutes. -On a non-stick baking sheet spread out microwaved potatoes evenly. -Bake at 350 degrees for 30 minute. Don’t let them burn. -While they are in the oven, heat a frying pan on high. -Add 1/2 cup of coconut oil to frying pan. -Remove fries from oven and add to frying pan with coconut oil. -Cook fries until they crisp and lightly brown. -Add all fries to a brown paper sack. Add: 1/2 tablespoon of dried rosemary, 1 tsp smoked paprika, 1/2 tsp cayenne pepper, 1/2 tsp garlic powder, 1/2 tsp dried parsley and 1/2 tsp sea salt.

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Makes 4 cups of sweet potato fries.

Per Cup : 208 Calories, 6 g fat, 29 g Carbs, 4 g Fiber, 0 g Sugar 2 g Protein.

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Comments

  • Kailey

    These look delicious!! We tend to make our own salsa would that change the nutritional stats by a lot?

    Reply to Kailey
  • Carole

    Kind of funny to come across this morning, especially since just last night hubby and I were talking about a green pea guacamole that we had a recipe for years ago. I made it once, but we didn’t care for it, but we’re okay with eating straight avocado. Good fats, and we’re not concerned about the calories.

    In place of pre-packaged taco seasoning, if people prefer not using that, it’s very easy to season the meat (or just plain beans) with with your own spices, garlic, chili powder and cumin. No salt needed. 🙂

    Reply to Carole

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