Chicken Taco Recipe

• 份量: 10 servings
• 准备时间: 15 minutes
• 总时间: 1 hour 5 minutes

配料

2 avocados, peeled, cored and diced

1 jalapeno, seeds & ribs removed, finely diced

2 tbsp minced fresh basil

2 tbsp minced fresh chives

1 lime, juiced

1/4 tsp kosher salt

1 tbsp extra virgin olive oil

2 large chicken breasts

1 tbsp extra virgin olive oil

1 1/2 tsp kosher salt

1/2 tsp ground pepper

3/4 tsp garlic powder

3/4 tsp onion powder

1/2 tsp ground smoked paprika

540 ml can black beans, drained and rinsed

1 tbsp extra virgin olive oil

1/2 cup diced yellow onion

2 garlic cloves, minced

1/2 tsp kosher salt

1/4 tsp ground pepper

1/4 cup water

1 cup shredded monterey jack cheese

10 small soft shell tortillas

Mexican cotija cheese, crumbled (substitute with feta cheese if desired)

sour cream or Greek yogurt

cilantro for garnish

步骤

Make the salsa: In a bowl gently toss together the chopped avocado, finely diced jalapeno, minced basil, minced chives, juice of one lime, big pinch of salt and 1 tbsp olive oil. Set aside.

Prep the chicken: Preheat the oven to 375F. Mix together 1 ½ tsp kosher salt, ¾ tsp garlic powder, ¾ tsp onion powder, ½ tsp paprika, ½ tsp ground pepper and 1 tbsp olive oil. Season both sides of the chicken with this olive oil - spice mixture, dividing between the two large chicken breasts. Once the oven is preheated, heat a non-stick frying pan over medium-high heat for 2 minutes. After 2 minutes, add the seasoned chicken breasts and turn the heat down to medium-low, cook the chicken breasts for 3 minutes, flip and cook for another 3 minutes. Turn the heat off and place the chicken in the oven for 10-12 minutes or until the chicken is cooked through, 165F. Let the chicken breasts rest on a plate until cool enough to handle

Make the beans: Add olive oil to a medium sized pot and heat over medium heat. When warm, add the onion and cook for a few minutes until softened. Add the garlic, salt and pepper and cook for 1 minute. Add the black beans with ¼ cup water and cook until the water is mostly gone and beans are softened.

Remove the beans from heat to a bowl, smash the beans with a fork and stir in the monterey jack cheese until you get a paste-like texture.

Assemble the tacos: Press 2-3 tbsp of the bean mixture onto a tortilla, making sure it’s as thin as possible so it cooks quickly. Heat 1 tbsp avocado oil or olive oil in a cast iron or regular skillet over medium heat. Once the oil is hot, swoosh it around the pan and place the tortilla bean side down. Flatten/smash it into the pan using a flat surface (i.e. bottom of a small pot or frying pan or a metal flipper). Cook until browned and crispy, about 3-4 minutes and then flip the tortilla and cook another 1-2 minutes. Remove from the pan and repeat with the remaining tortillas. **Add more oil to the pan if the bean mixture starts to stick to the pan**

To serve: Chop up the chicken breasts into small bite sized pieces and add to the tacos.

Top with avocado salsa, cotija cheese, sour cream or greek yogurt and cilantro.

营养

• 卡路里: 387 kcal
• 总脂肪: 17 g
• 饱和脂肪: 4.4 g
• 不饱和脂肪: 10.4 g
• 胆固醇: 51.5 mg
• 总碳水化合物: 36.2 g
• 膳食纤维: 5 g
• 总糖: 0.7 g
• 蛋白质: 23.2 g