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Monday, March 17, 2014

Skinny black bean and chicken baked tacos and sweet potato fries


-You will need one pound of ground chicken.
-Add chicken to a non-stick pan.
-Cook on high until fully cooked.

After the chicken is fully cooked, add two tbsps. of water and a packet of taco seasoning.

-I purchased the simply organic taco seasoning packet. If you can find a low sodium version that would help as well.

(save 2 tbsp. of mix for beans and onion)

Dice a large onion. (approximately 1 cup)
-Drain and rinse black beans.

Do not wash the pan after cooking the meat.
-Add beans and onion to pan and cook on high until onions are sauteed.

This is one of my favorite recipes for “guacamole”. Guacamole is very healthy, but high in calories. I make a guacamole that taste just as good, but lighter in calories. My recipe adds in extra protein and more healthy fats.

-To a food processor add: one cup of defrosted frozen peas, one cup unsalted rinsed and drained chickpeas, one large avocado.  After blended, stir in: one tsp organic lime juice, 1/4 tsp black pepper and a packet of organic guacamole packet mix. You will want to find a low sodium brand. You can find these near the avocados and tomatoes at the grocery store.

-Makes approximately 21 servings (2 tbsp per serving)

Per Serving: 33 Calories, 1.5 g Fat, 50 g Sodium , 4.6 g Carbs, 1.5 g Fiber, 0 g Sugar, 1.5 g Protein.

-One cup of your favorite salsa. I used a black bean & corn salsa. Make sure your salsa is low sodium and has fewer than 30 calories per serving.
-I found carb smart tortillas that are high fiber, low sodium, low carb, and only 80 calories.

Add 2 oz of chicken to each tortilla, top with 4 tbsps. of the black bean and onions, 2 tbsp salsa, and 1 tbsp of jalapenos.

-Top with one tbsp of low fat organic cheese.
-I used Colby jack mixed with cayenne pepper.

-Grease pan with coconut oil or cooking spray.
-Lay tortillas flat next to each other.

Bake 20 to 23 minutes at 365 degrees.
-The edges will brown lightly.

Serve with light taco sauce, “kinda gauc” , plain Chobani yogurt, and shredded lettuce.

Makes 8 Baked Tacos.

Per Taco : 220 Calories, 5.5 g Fat, 15 g Fiber, 26 g Carbs, 1 g Sugar, 29 g Protein

Preparing the Sweet Potato Fries

-Peel two large sweet potatoes.
-Slice sweet potatoes into VERY thin slices.
-Add the sweet potato to a large bowl and microwave for 4-6 minutes.
-On a non-stick baking sheet spread out microwaved potatoes evenly.
-Bake at 350 degrees for 30 minute. Don’t let them burn.
-While they are in the oven, heat a frying pan on high.
-Add 1/2 cup of coconut oil to frying pan.
-Remove fries from oven and add to frying pan with coconut oil.
-Cook fries until they crisp and lightly brown.
-Add all fries to a brown paper sack. Add: 1/2 tablespoon of dried rosemary, 1 tsp smoked paprika, 1/2 tsp cayenne pepper, 1/2 tsp garlic powder, 1/2 tsp dried parsley and 1/2 tsp sea salt.

Makes 4 cups of sweet potato fries.

Per Cup : 208 Calories, 6 g fat, 29 g Carbs, 4 g Fiber, 0 g Sugar 2 g Protein.

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