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Soft Chicken Taco

Soft Chicken Taco

2 Ratings
2 Ratings
Recipe Image
Soft Chicken Taco
Makes: 4 Servings
Total Cost: $$$$

Tacos can be served for lunch or dinner. This recipe uses fresh tomato salsa.

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 teaspoons fresh tomato salsa
  • 1 tablespoon parsley or cilantro, chopped (optional)

Directions

  1. In a large bowl, mix chicken, vegetable oil, garlic, salt, and pepper.
  2. If using taco seasoning or chili powder, add them too.
  3. Cover the bowl with plastic wrap, and place it in the refrigerator for about 30 minutes.
  4. While the chicken is in the refrigerator, cook the pepper and onion, on stovetop, over medium heat until done (about 12 minutes).
  5. Cook the chicken over medium heat. Cook each side about 10 to 15 minutes.
  6. Place chicken on a plate. Let it cool for 5 minutes. Cut the chicken into strips.
  7. 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.

Notes

Tip for cooking chicken: The recommended safe minimum internal temperature for chicken is 165 degrees F, as measured by a food thermometer.

Source:

A Harvest of Recipes with USDA Foods
USDA Food Distribution Program on Indian Reservations

Nutrition Information

Serving Size: 1 taco
Nutrients Amount
Total Calories 175
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 33 mg
Sodium 450 mg
Carbohydrates 19 g
Dietary Fiber 2 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 16 g
Vitamin D 0 mcg
Calcium 73 mg
Iron 2 mg
Potassium 551 mg
N/A - data is not available
Nutrients Amount
Total Calories 175
Total Fat 4 g
Saturated Fat 1 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 5 mg
Omega 3 - DHA 10 mg
Cholesterol 33 mg
Carbohydrates 19 g
Dietary Fiber 2 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 16 g
Minerals
Calcium 73 mg
Potassium 551 mg
Sodium 450 mg
Copper 196 mcg
Iron 2 mg
Magnesium 54 mg
Phosphorus 235 mg
Selenium 16 mcg
Zinc 1 mg
Vitamins
Vitamin A 141 mcg RAE
Vitamin B6 0.6 mg
Vitamin B12 0.2 mg
Vitamin C 51 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 106 mcg
Folate 73 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.1 mg
Niacin 8 mg
Choline 59 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Vegetables 1 1/4 cups
Grains 1 ounce
Protein Foods 1 1/2 ounces
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