CRAZYCOOKER
New member
15min
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
Condiments:
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
(makes 24 tacos)
1. Rinse chicken breasts; pat dry with paper towels. Trim away and discard any fat.
2. 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.
3. Shred the breast meat. Combine taco sauce and lime juice. Pour over shredded chicken and toss. Transfer chicken to a large platter. Keep warm.
4. 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.
5. 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
Exchanges: 2 lean meat, 1 carbohydrate (1 bread/starch)
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
Condiments:
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
(makes 24 tacos)
1. Rinse chicken breasts; pat dry with paper towels. Trim away and discard any fat.
2. 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.
3. Shred the breast meat. Combine taco sauce and lime juice. Pour over shredded chicken and toss. Transfer chicken to a large platter. Keep warm.
4. 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.
5. 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
Exchanges: 2 lean meat, 1 carbohydrate (1 bread/starch)
