Chicken Tacos with Charred Tomatoes

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Charring tomatoes in a hot, dry skillet makes them smoky and flavorful; in combination with fresh herbs and spices, they elevate this dish from "everyday" to "ta-da!" Serve the tacos with reduced-fat sour cream.

Chicken Tacos with Charred Tomatoes
Nutritionist Tested & Approved

Time: 35 minutes

Ingredients
  • 2 plum tomatoes, cored

  • 8 ounces boneless, skinless chicken breast, trimmed of fat

  • 1/4 teaspoon salt

  • 1/8 teaspoon freshly ground pepper

  • 2 teaspoons canola oil, divided

  • 1/2 cup finely chopped white onion

  • 1 clove garlic, minced

  • 1 small jalapeño pepper, seeded and minced

  • 2 teaspoons lime juice, plus lime wedges for garnish

  • 2 teaspoons chopped fresh cilantro

  • 2 scallions, chopped

  • 6 small corn tortillas, heated (see Tip)

Directions
  1. Heat a medium skillet over high heat until very hot. Add tomatoes and cook, turning occasionally with tongs, until charred on all sides, 8 to 10 minutes. Transfer to a plate to cool slightly. Cut the tomatoes in half crosswise; squeeze to discard seeds. Remove cores and chop the remaining pulp and skin.

  2. Cut chicken into 1-inch chunks; sprinkle with salt and pepper. Add 1 teaspoon oil to the pan and heat over high heat until very hot. Add the chicken and cook, stirring occasionally, until it is browned and no longer pink in the middle, 3 to 5 minutes. Transfer to a plate.

  3. Reduce the heat to medium and add the remaining 1 teaspoon oil. Add onion and cook, stirring, until softened, about 2 minutes. Add garlic and jalapeño and cook, stirring, until fragrant, about 30 seconds. Add lime juice, the chicken and tomatoes. Cook, stirring, until heated through, 1 to 2 minutes. Stir in cilantro and scallions. Divide the chicken mixture among tortillas. Serve with lime wedges.

Tip: Wrap tortillas in barely damp paper towels and microwave on High for 30 to 45 seconds.


Nutritional Facts

Servings
2
Calories
296
Added Sugars
0g
Carbohydrates
26g
Cholesterol
63mg
Dietary Fiber
2g
Fat
9g
Monounsaturated Fat
4g
Potassium
464mg
Protein
27g
Saturated Fat
1g
Sodium
415mg
Bonus
Selenium & Vitamin C (30% daily value)
Vitamin A (20% dv)
Carbohydrate Servings
2
Exchanges
2 starch
3 very lean meat
1 fat

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chicken main dish EatingWell Meal Plan tacos chicken/poultry

2 replies

evaziem
evaziem 2014-05-15 17:46:34 -0500 Report

Why tortillas? Tortillas are made with flour. Flour is from grain.

If you are already insulin and leptin resistant, grains will raise your
insulin and leptin levels, which is a major driver of most chronic diseases.
Besides, most whole grain products on the market are highly processed, which
further deteriorates their value.

Grains:
- make us fat,
- elevate our blood glucose leading to diabetes
- give us gluten (i.e. GLUE) that creates plaque in arteries and brain blood vessels and is leading to leaky gut and in some the Celiac disease
- give us inflammation that is the root cause of most chronic diseases like diabetes, heart diseases, arthritis, Alzheimer's and more
- contain phytic acid, a mineral blocker that prevents absorption of calcium, magnesium, iron, copper and zinc
- flour is brominated, treated with a chemical oxidizer called potassium bromate. Brominated flour is a possible carcinogen which is banned in many countries.

Google it.