Soft Chicken Taco
Tacos can be served for lunch or dinner. This recipe uses fresh tomato salsa.
- Yield
- 4 Servings
- Serving size
- 1 taco
- Rating
- 4.24 of 5 (21 ratings)
Food groups
- Grains: 1 ounces
- Protein Foods: 1 1/2 ounces
- Vegetables: 3/4 cups
Ingredients
- 2 chicken breasts, thawed, skin and bone removed from each piece
- 1/2 teaspoon vegetable oil
- 1 teaspoon garlic, finely chopped
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 2/3 tablespoon taco seasoning or chili powder (optional)
- 1 green pepper, sliced
- 1 medium onion, sliced
- 4 soft tortillas, 6-inch size
- 1/4 head Romaine lettuce, sliced thin
- 1/4 cup tomatoes, diced
- 4 fresh tomato salsa
- 1 tablespoon parsley or cilantro, chopped (optional)
Directions
- In a large bowl, mix chicken, vegetable oil, garlic, salt, and pepper.
- If using taco seasoning or chili powder, add that too.
- Cover the bowl with plastic wrap, and place it in the refrigerator for about 30 minutes.
- While the chicken is in the refrigerator, cook the pepper and onion on a stovetop over medium heat until done (about 12 minutes).
- Cook the chicken over medium heat.
- Cook each side about 10 to 15 minutes.
- Place chicken on a plate.
- Let it cool for 5 minutes.
- Cut the chicken into strips.
- To make the tacos, put chicken on the tortilla first.
- Add peppers and onion strips next.
- Top with lettuce, tomato, and salsa.
- If using parsley or cilantro, add that too.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 172.8 |
| Total Fat | 3.22 g |
| Saturated Fat | 0.6 g |
| Monounsaturated Fat | 1 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 45.01 mg |
| Carbohydrates | 19.8 g |
| Dietary Fiber | 3.31 g |
| Total Sugars | 3.44 g |
| Added Sugars included | 0 g |
| Protein | 16.68 g |
| Calcium | 50 mg |
| Potassium | 405 mg |
| Sodium | 199.92 mg |
| Copper | 0 mg |
| Iron | 1 mg |
| Magnesium | 45 mg |
| Phosphorus | 222 mg |
| Selenium | 16 mg |
| Zinc | 1 mg |
| Vitamin A | 102 mcg |
| Vitamin B6 | 0.6 mg |
| Vitamin B12 | 0.1 mcg |
| Vitamin C | 29 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 35 mcg |
| Folate | 26 mcg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.2 mg |
| Niacin | 6 mg |
| Choline | 48 mg |
Notes
Tip for cooking chicken: The recommended safe minimum internal temperature for chicken is 165°F, as measured by a food thermometer.
Recipes you may also like
- Butternut Squash with Black Beans
- Chicken Vegetable Soup with Kale
- Lentil Chili
- Turkey Salad with Orange Vinaigrette
- Brunswick Stew
- Vegetable and Rice Skillet Meal
- Lemon Pepper Salmon Patties
- Baked Parmesan Fish
Source
Recipe by: A Harvest of Recipes with USDA Foods — USDA Food Distribution Program on Indian Reservations
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/soft-chicken-taco. Federal works are public domain in the United States.