6 skinless, boneless whole chicken breasts, about 3 pounds (1.35 kg) total, halved
4 cups (1 l) fat-free low-sodium canned chicken broth
2 large garlic cloves, crushed
1 jalapeño chile pepper, left whole
1/2 teaspoon (2.5 ml) crushed dried oregano leaves
1/4 cup (59 ml) purchased medium or hot taco sauce
1/4 cup (59 ml) fresh lime juice
24 taco shells
1 large head iceberg lettuce, finely shredded, about 6 cups (450 g)
4 small firm-ripe tomatoes, halved and thinly sliced
2 cups (472 ml) fat-free sour cream
1 bunch fresh cilantro, well washed and stems trimmed, leaves picked off the stems
Rinse chicken breasts; pat dry with paper towels. Trim away and discard any fat.
In a large heavy, deep skillet, bring chicken broth, garlic clove, chile pepper, and oregano leaves to a boil. Add chicken breasts; reduce heat to simmer; and poach, uncovered, until chicken is opaque throughout (cut to test), about 8 to 10 minutes. Remove from stove and cool for 15 minutes in poaching liquid.
Shred the breast meat. Combine taco sauce and lime juice. Pour over shredded chicken and toss. Transfer chicken to a large platter. Keep warm.
Meanwhile, heat taco shells according to package directions. Place heated shells in a basket lined with a thick kitchen towel, covering the shells. Place condiments in individual bowls.
To serve arrange taco shells, shredded chicken, and condiments on a buffet table. Let guests assemble their own tacos.
- Per 1-taco serving
- 155 calories (23% calories from fat)
- 16 g protein
- 4 g total fat (0.7 g saturated fat)
- 14 g carbohydrate
- 2 g dietary fiber
- 23 mg cholesterol
- 123 md sodium
- 2 lean meat
- 1 carbohydrate (1 bread/starch)