WET TACOS RECIPES

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LIGHTER CHICKEN TACOS RECIPE | BBC GOOD FOOD



Lighter chicken tacos recipe | BBC Good Food image

The same tasty Mexican dish with half the fat of standard tacos. Pile on the chicken, salsa and guacamole, and build yourself a delicious dinner

Provided by Angela Nilsen

Categories     Dinner, Lunch, Main course, Supper

Total Time 1 hours

Prep Time 35 minutes

Cook Time 25 minutes

Yield 4

Number Of Ingredients 21

2 tsp rapeseed oil
1 tsp ground cumin
1 tsp smoked paprika
450g skinless chicken breasts, preferably organic
4 medium tomatoes, preferably on the vine, halved
1 red pepper, quartered
1 small red onion, cut into 8 wedges
¼ tsp rapeseed oil
2 tsp lime juice
¼ tsp ground cumin
good pinch of chilli flakes
2 medium-sized ripe avocados, stoned, peeled and roughly chopped
4 tsp lime juice
2 spring onions, ends trimmed, finely chopped
3 tbsp chopped coriander
good pinch of chilli flakes
8 corn tacos shells
8 tsp 0% Greek yogurt
2 Little Gem lettuces, shredded
chopped coriander
lime wedges, for squeezing over

Steps:

  • Mix the oil with the cumin and paprika on a large plate. Sit the chicken on the plate and rub the spiced oil all over it. Season with pepper and a pinch of salt, then cover and set aside while you prepare the salsa.
  • Heat the grill to high for 10 mins. Meanwhile, line a large baking tray with foil and lay the tomatoes (cut-side up) on it, along with the pepper and red onion. Brush the oil over the onion, and season the tomatoes and onion with pepper. Grill for 12-15 mins, turning the tomatoes and onion halfway through, until well charred. Remove (leaving the grill on) and set aside to cool – put the pepper in a bowl and cover with cling film so that it’s easier to skin later.
  • For the guacamole, put the avocado in a bowl and briefly mash with a fork, leaving some chunky pieces for texture. Gently mix in the lime juice, spring onions, coriander and chilli flakes. Season with pepper and a pinch of salt.
  • Re-line the baking tray with foil and lay the chicken on it, plump-side up. Grill for about 10 mins until cooked – there is no need to turn it. Meanwhile, scoop out and discard as much of the seeds and juice from the tomatoes as you can (so the salsa isn’t too wet), leaving the pulp and charred skin. When the pepper is cool enough to handle, peel off and discard the skin. Chop the tomatoes and onion, and dice the pepper. Combine in a bowl with the lime juice, cumin, chilli flakes, some pepper and a pinch of salt.
  • When the chicken is cooked, remove from the grill, cover loosely with foil and set aside for 5 mins.
  • Heat oven to 180C/160C fan/gas 4. Cut the chicken into chunky slices and spoon over the juices. When ready to serve, lay the taco shells on a baking sheet and warm through for 2-3 mins. Serve the chicken, taco shells, yogurt, lettuce, coriander and lime wedges in separate bowls, so that everyone can build their own tacos.

Nutrition Facts : Calories 477 calories, FatContent 24.1 grams fat, SaturatedFatContent 5.4 grams saturated fat, CarbohydrateContent 26.2 grams carbohydrates, SugarContent 9.1 grams sugar, FiberContent 9.5 grams fiber, ProteinContent 34.1 grams protein, SodiumContent 0.6 milligram of sodium

PULLED CHICKEN RECIPE | BBC GOOD FOOD



Pulled chicken recipe | BBC Good Food image

Remake a street-food favourite, pulled pork, with juicy chicken thighs to cut the calories for a healthy taco filling

Provided by Sarah Cook

Categories     Dinner, Main course

Total Time 1 hours 50 minutes

Prep Time 20 minutes

Cook Time 1 hours 30 minutes

Yield 6

Number Of Ingredients 12

8 bone-in chicken thighs , skin removed and discarded and trimmed of any big bits of fat
2 tbsp chipotle paste
250ml passata
75g barbecue sauce
1 onion , chopped
juice 3 limes , plus extra wedges to serve (optional)
2 x 400g cans black beans , drained and rinsed
215g can refried beans
1 small, ripe avocado , diced
½ small pack coriander , leaves only
3 Little Gem lettuces , shredded
8-12 tacos , or cooked rice, to serve

Steps:

  • Heat oven to 180C/160C fan/gas 4. Rub the chicken thighs with 1 tbsp of the chipotle paste and some seasoning. Mix the remaining chipotle paste with the passata, barbecue sauce, 100ml water and half the onion. Spoon the sauce into a roasting tin that will fit the chicken snugly in a single layer and add the chicken thighs. Cover tightly with foil and bake for 1 hr, then uncover, increase the oven to 200C/180C fan/gas 6 and bake for another 20 mins.
  • Meanwhile, mix the remaining onion with the lime juice and some salt, and set aside while the chicken cooks. Mix all the beans in a saucepan with 100ml water and heat, ready to serve.
  • When the chicken is really tender, use two forks to shred the meat into the sauce (discard the bones). Keep covered with the foil while you heat the beans for 5-10 mins until piping hot and not too wet, and warm the tacos following pack instructions. Stir the avocado and coriander leaves into the lime-onion mixture.
  • Serve the pulled chicken and beans with shredded lettuce and tacos, or rice and lime wedges to squeeze over, if you like. Top with a spoonful of the avocado salsa.

Nutrition Facts : Calories 353 calories, FatContent 13 grams fat, SaturatedFatContent 3 grams saturated fat, CarbohydrateContent 25 grams carbohydrates, SugarContent 10 grams sugar, FiberContent 10 grams fiber, ProteinContent 29 grams protein, SodiumContent 1.2 milligram of sodium

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