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Recipe

Build-You-Own Chicken Tacos

(makes 24 tacos)

6skinless, boneless whole chicken breasts, about 3 pounds (1.35 kg) total, halved
4cups (1 l) fat-free low-sodium canned chicken broth
2large garlic cloves, crushed
1jalapeņo chile pepper, left whole
1/2teaspoon (2.5 ml) crushed dried oregano leaves
1/4cup (59 ml) purchased medium or hot taco sauce
1/4cup (59 ml) fresh lime juice
24taco shells
Condiments:
1large head iceberg lettuce, finely shredded, about 6 cups (450 g)
4small firm-ripe tomatoes, halved and thinly sliced
2cups (472 ml) fat-free sour cream
1bunch fresh cilantro, well washed and stems trimmed, leaves picked off the stems

  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)



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Disclaimer: Diabetes is a serious disease requiring professional medical attention. The information and recipes on this site, although as accurate and timely as feasibly possible, should not be considered as medical advice, nor as a substitute for the same. All recipes and menus are provided with the implied understanding that directions for exchange sizes will be strictly adhered to, and that blood glucose levels can be affected by not following individualized dietary guidelines as directed by your physician and/or health-care-team.

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