DescriptionSeasoned with a flavorful dry rub that’s put together with simple pantry basics, these soft tacos are tasty and easy to prepare. For other dry rub ideas, see page 11.
Prep time: 15 minutes
Start to finish: 15minutes
Ingredients
Rub
2 teaspoons garlic powder
2 teaspoons paprika
2 teaspoons dried thyme
1 teaspoon cayenne
1 teaspoon freshly ground black pepper
Chicken
1 pound boneless, skinless chicken breasts
11⁄2 tablespoons extra-virgin
olive oil
1 medium onion, chopped
1 (15-ounce) can black beans, rinsed and drained
1 medium tomato, chopped
1⁄4 cup minced fresh cilantro, plus whole leaves for garnish
4 (8-inch) whole-wheat tortillas
Instructions
For the rub: In a small bowl, combine garlic powder, paprika, thyme, cayenne, and black pepper.
For the chicken: Lightly pound each chicken breast to an even 1⁄2-inch thickness. Rub a thick layer of the spice mixture onto both sides of each chicken breast.
In a large heavy skillet, heat 1 tablespoon of the oil over high heat until hot but not smoking. Add chicken and cook until blackened on both sides and cooked through, 2 to 3 minutes per side. Transfer chicken to a cutting board.
Reduce heat to medium and add remaining 1⁄2 tablespoon oil and onion to the skillet. Cook, stirring to scrape up any brown bits clinging to the bottom of the skillet, until onion is softened, 1 to 2 minutes. Add beans and cook until heated through, 2 to 3 minutes. Remove from the heat and stir in tomato and minced cilantro.
Warm tortillas according to package directions. Cut chicken on the diagonal into 1⁄2-inch-thick slices. Place tortillas on 4 plates. Divide chicken and beans among tortillas. Fold tortillas into cones and top with cilantro leaves.
Nutritional Information:
410 calories
10 total fat (1 g sat)
42 g carbohydrate
36 g protein
8 g fiber
540 mg sodium
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