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!
-You will need one pound of ground chicken. -Add chicken to a non-stick pan. -Cook on high until fully cooked.
-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)
-Dice a large onion. (approximately 1 cup) -Drain and rinse black beans.
-Do not wash the pan after cooking the meat. -Add beans and onion to pan and cook on high until onions are sauteed.
-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.
-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.
-I found carb smart tortillas that are high fiber, low sodium, low carb, and only 80 calories.
-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.
-Top with one tbsp of low fat organic cheese. -I used Colby jack mixed with cayenne pepper.
-Grease pan with coconut oil or cooking spray. -Lay tortillas flat next to each other.
-Bake 20 to 23 minutes at 365 degrees. -The edges will brown lightly.
Serve with light taco sauce, “kinda gauc” , plain Chobani yogurt, and shredded lettuce.
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.
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.
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.
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.