Chicken Tinga Tacos

  • Time: 25-30 minutes
  • Servings: 4
  • Serving Size: 6.0 ounces
  • Stage: Post-recovery

INGREDIENTS:

  • Chicken breast, skinless, uncooked - 12 oz (340 grams)
  • Olive oil - 1 tbsp (14 grams)
  • Vegetable or chicken broth, low sodium - 1/2 cup (120 grams)
  • Yellow onion, sliced - 3/4 medium (120 grams)
  • Garlic clove, minced - 1 medium (4 grams or 1 tsp)
  • Tomato, red - 2 medium (250 grams)
  • Chili chipotle pepper, ground - 1/4 tsp
  • Cumin, ground - 1 /4 tsp
  • Oregano, dried leaves - 1/4 tsp
  • Corn tortillas - 4 medium (about 1 oz or 28 grams each)
  • Lime - to taste
  • Cilantro, fresh leaves - to taste (optional)

INSTRUCTIONS:

  1. Place a large pan over medium heat. Season the chicken with a pinch of salt and pepper. Once the pan is hot add 1/2 tbsp of olive oil and the chicken breast. Cook for 2 minutes on each side.
  2. Reduce the heat to medium-low, add the broth and cover with a lid. Let cook untouched for about 12 minutes or until the chicken is fully cooked (add a bit more broth if needed). When done transfer to a clean cutting board and let cool down. Slice the onion and chop the tomato while the chicken cooks.
  3. In the same pan (without the chicken), add the remaining 1/2 tbsp of olive oil, the sliced onions, and garlic. Cook for 2 minutes then add the tomatoes and spices (chipotle, cumin, and oregano). Cook for about 3 minutes. Shred the chicken while the tomato cooks. You can use your hands or two forks to pull it apart.
  4. Add the shredded chicken back to the pan and mix gently. Cover with a lid and turn off the heat. Let stand for about a minute.
  5. Serve as a taco with a corn tortilla (1 per serving). Garnish with lime and cilantro to taste. Enjoy!

*Note: Divide equally by the listed number of servings. You can add an extra 1/4 tsp of chipotle powder for additional heat. Stays fresh in the refrigerator for about 3-4 days. Freezer friendly (unfreeze overnight in the refrigerator).

NUTRITION FACTS per serving:

  • Calories 215
  • Protein 20 grams
  • Carbs 18 grams
  • Fat 7 grams
  • Fiber 3 grams
  • Sugar 4 grams
  • Iron 10% DV
  • Calcium 9% DV
  • Sodium 11% DV

DV = Daily Value, Based on diet for healthy adults

Nutritionist notes: You can also swap the tortilla with some leafy greens or coleslaw mix and make it a bowl!

Tags: low-carb, dairy-free, soy-free, gluten-free, high-protein, gastric sleeve, vsg, bariatric, diet, recipe

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*The picture is meant for illustrative purposes and may sometimes not be representative of the serving size. For a precise serving size please follow the list of ingredients carefully, using grams as the most exact measurement.