Rockin' Chicken Tacos - KNEP - Kentucky Nutrition Education Program

Recipes

Rockin’ Chicken Tacos

Receta en Español
Servings:Makes 6 servingsServing Size:2 tacosRecipe Cost:$6.65Cost per Serving:$1.11

Ingredients:

  • Low-Sodium Taco Blend
  • 1 tablespoon chili powder
  • 1 teaspoon garlic powder
  • 1 teaspoon dried oregano
  • 1 teaspoon onion powder
  • ½ teaspoon red pepper flakes
  • ½ teaspoon black pepper
  • ¼ teaspoon paprika
  • Chicken and Vegetables
  • 1 pound boneless, thin-sliced chicken or chicken tenders
  • 1 (15 ounce) can low-sodium black beans, rinsed
  • 1 (15 ounce) can no-salt-added diced tomatoes
  • 1 (15 ounce) can low sodium corn, drained

Directions:

Low-sodium Taco Blend 

  1. Mix together taco blend ingredients and set aside.  

Chicken and Vegetables 

  1. Preheat oven to 350 degrees F. 
  2. Place chicken in 13-by-9 baking pan.  
  3. Top with black beans, tomatoes, and corn. 
  4. Sprinkle with low-sodium taco blend. 
  5. Cover, and bake for 45 minutes or until chicken is done.  
  6. Remove chicken and shred. Mix shredded chicken with vegetables and serve. 

Notes

Slow Cooker Option 

Place chicken in slow cooker, and top with black beans, tomatoes, corn, and low-sodium taco blend. Cook on high for 4 hours or low for 8 hours. Remove chicken for slow cooker, shred, and return to vegetable mixture. 

Source: Ruth Ann Kirk, Lawrence County EFNEP Program Assistant Senior

Tips

Serve with whole wheat tortillas, lettuce, shredded low-fat cheese, reduced-fat sour cream, salsa, and fresh avocado. 

For chicken and vegetable mixture only 

260 calories;3.5g total fat; 1g saturated fat;0g trans fat; 65mg cholesterol; 250mg sodium; 26g carbohydrate; 8g fiber; 5g sugar; 0g added sugar; 30g protein; 0% Daily Value of vitamin D; 6% Daily Value of calcium; 15% Daily Value of iron; 15% Daily Value of potassium.