Chicken and Black Bean Tacos

  • Serves: 6; 2 tacos per serving
  • Prep Time: 10 minutes
    Cooking Time: 10 minutes


Description

Ground chicken, black beans, and a handful of seasonings make these soft tacos a family favorite. If desired, serve them with chopped tomatoes, shredded lettuce, shredded nonfat or low-fat cheddar cheese, and your favorite salsa or taco sauce.

Ingredients

12 6-inch corn tortillas
1 pound ground chicken or turkey, ground without skin
1/2 cup chopped onion
1/2 teaspoon bottled minced garlic
15-ounce can low-sodium black beans, undrained
1/4 cup chopped fresh cilantro or parsley
1 tablespoon chili powder
1/2 teaspoon ground cumin
1/4 teaspoon salt
1/4 teaspoon black pepper
1/4 cup chopped tomatoes (optional)
1/4 cup shredded lettuce (optional)
1/4 cup shredded low-fat cheddar cheese (optional)
6 tablespoons salsa

Cooking Instructions

Preheat oven to 250°F.
Wrap tortillas in foil. Place in oven while preparing chicken mixture.
In a large skillet, cook ground chicken, onion, and garlic over medium-high heat about 5 minutes, or until chicken is no longer pink. Place mixture in a colander and rinse under hot water. Drain well. Wipe skillet with a paper towel. Return mixture to skillet.
Stir in beans, cilantro, chili powder, cumin, salt, and pepper. Cook and stir over medium-high heat until heated through, about 5 minutes. Spoon mixture over half of each corn tortilla; fold over. Add tomatoes, lettuce, cheese, and salsa if desired.

Cook's Tip

Chicken and Black Bean Tacos with Optional Ingredients

Calories    210               
Total Fat    2.5    g           
Saturated Fat    0.5    g           
Trans Fat     0.0    g           
Polyunsaturated Fat    0.5    g           
Monounsaturated Fat     0.5    g           
Cholesterol    45    mg           
Sodium    293    mg           
Carbohydrates    26    g           
Fiber    6    g           
Sugars    2    g           
Protein    24    g           
Dietary Exchanges: 1 1/2 starch, 3 very lean meat


Nutritional Analysis
Per serving
Calories Per Serving
195
Total Fat
2 g
Saturated Fat
.5 g
Polyunsaturated Fat
.5 g
Monounsaturated Fat
.5 g
Cholesterol
44 mg
Sodium
205 mg
Carbohydrates
25 g
Fiber
6 g
Sugar
1 g
Protein
22 g

Dietary Exchanges


1 1/2 starch, 3 very lean meat



This recipe is reprinted with permission from the American Heart Association Quick & Easy Cookbook, Copyright © 2001 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.