Fred Tasker’s wine suggestions: These tacos are rich and spicy; try an off-dry Chenin Blanc from France’s Loire Valley.
Helpful hints:
• Any type of shredded cheese can be used.
• Any canned beans can be used such as black beans or red kidney beans.
Countdown:
• Marinate chicken.
• Make Pinto Bean Salad.
• Finish tacos.
Shopping list:
Here are the ingredients for tonight’s dinner.
To buy: 1/2 pound boneless, skinless cooked chicken breast strips or cubes, 1 small bottle orange juice, 1 bottle ground cumin, 1 small bottle hot pepper sauce, 1 package 6-inch corn tortillas, 1 package shredded reduced-fat Monterey Jack cheese, 1 package shredded romaine or iceberg lettuce, 1 container fresh diced tomatoes, 1 container fresh diced or sliced celery, 1 bunch cilantro,1 small container reduced-fat sour cream, 1 lemon, 1 can pinto beans.
Staples: Olive oil, salt and black peppercorns.
Chicken Tacos
Recipe by Linda Gassenheimer
1/2 lb. boneless, skinless cooked chicken breast strips or cubes
1/2 tsp. ground cumin
1/4 cup orange juice
Several drops hot pepper sauce
6 corn tortillas (6-inch diameter)
1/2 cup shredded reduced-fat Monterey Jack cheese
1 cup shredded romaine or iceberg lettuce
1 cup diced tomatoes
1/4 cup reduced-fat sour cream
Mix cumin, orange juice and hot pepper sauce together. Add chicken and marinate while preparing the remaining ingredients. Wrap tortillas in a damp paper towel. Microwave on high 45 seconds. Remove and gently fold in half into taco shape. Divide the cheese among the 6 tacos. Remove chicken from marinade with slotted spoon and divide among the six tacos. Sprinkle a little hot pepper sauce over chicken. Add lettuce and tomatoes to the tacos. Top with a spoonful of sour cream. Serve hot pepper sauce on the side.
Yield 2 servings.
Per serving: 430 calories (23 percent from fat), 11.1 g fat (4.4 g saturated, 2.9 g monounsaturated), 103 mg cholesterol, 38.6 g protein, 45.4 g carbohydrates, 6.1 g fiber, 302 mg sodium.
Pinto Bean Salad
Recipe by Linda Gassenheimer
4 tsp. olive oil
4 tsp. lemon juice
1 cup rinsed and drained canned pinto beans
1 cup diced or sliced celery
2 Tbsp. chopped cilantro
Salt and freshly ground black pepper
Mix oil and lemon juice in a bowl. Add the beans and toss well. Add celery and cilantro and salt and pepper to taste.
Yield 2 servings.
Per serving: 194 calories (47 percent from fat), 10.1 g fat (1.5 g saturated, 6.8 g monounsaturated), no cholesterol, 6.3 g protein, 20.7 g carbohydrates, 6.4 g fiber, 254 mg sodium.
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