Skip to main content

Lighter chicken tacos


 

Method 1

Ingredients

For the chicken

2 tsp rapeseed oil

1 tsp ground cumin

1 tsp smoked paprika

450g skinless chicken breasts

preferably organic

For the salsa

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

For the guacamole

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

To serve

8 corn tacos

shells

8 tsp 0% Greek yogurt

2 Little Gem lettuces

shredded

chopped coriander

lime

wedges, for squeezing over

step 1

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.

step 2

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.

step 3

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.

step 4

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.

step 5

When the chicken is cooked, remove from the grill, cover loosely with foil and set aside for 5 mins.

step 6

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.

RECIPE TIPS

HOW I MADE IT HEALTHIER

To lower the fat and sat fat, I used skinless chicken breasts and grilled them with the minimum of rapeseed oil; used spices and herbs to improve the flavour so less salt was needed; added red pepper, plus extra onion and tomatoes to the salsa for 4 of your 5-a-day; used crisp taco shells instead of soft tortillas, which reduced calories, salt and sugars; topped with 0% Greek yogurt instead of soured cream to cut fat.


Method 2

🌮 Lighter Chicken Tacos

Ingredients (serves 4 – about 8 tacos)

For the chicken:

1 lb (450 g) boneless, skinless chicken breasts (or thighs for more flavor)

1 tbsp olive oil (or avocado oil)

2 tsp chili powder

1 tsp cumin

1 tsp paprika

½ tsp garlic powder

½ tsp onion powder

½ tsp salt

¼ tsp black pepper

Juice of 1 lime

For the tacos:

8 small corn or whole-wheat tortillas (lightly warmed)

1 cup shredded lettuce or cabbage

1 cup diced tomatoes (or pico de gallo)

½ cup diced red onion

½ avocado, sliced thin (optional for healthy fat)

¼ cup plain Greek yogurt or light sour cream (as a lighter sauce)

Fresh cilantro for garnish

Lime wedges for serving

🥘 Instructions

Season the chicken:

In a small bowl, mix chili powder, cumin, paprika, garlic powder, onion powder, salt, and pepper.

Coat the chicken evenly with olive oil and spice mix. Add lime juice and let marinate for 15–30 minutes (optional for extra flavor).

Cook the chicken:

Grill, pan-sear, or bake until fully cooked (internal temp 165°F / 74°C).

Rest for 5 minutes, then slice thinly or shred.

Assemble the tacos:

Warm tortillas in a dry skillet or microwave.

Fill with chicken, lettuce, tomatoes, onion, and avocado.

Top with a small spoon of Greek yogurt and cilantro.

Serve:

Squeeze fresh lime juice over the top before eating.

💡 Tips for keeping it light

Use Greek yogurt instead of sour cream or mayo-based sauces.

Choose grilled chicken over fried.

Load up on veggies for extra crunch and volume.

Use corn tortillas for fewer calories than flour ones.



Labels:

Comments

Post a Comment

Popular posts from this blog

Dumplings

  Method 1 Ingredients 150g self-raising flour plus a little extra 70g suet small handful of parsley chopped (optional) step 1 Whilst your stew is bubbling, make the dumplings. Weigh the flour into a bowl and add ½ tsp salt. Stir through the suet and parsley, if using. Make a well in the centre and add 3 tbsp cold water, mix to a dough, adding more water until the dough is firm but pliable. Divide into eight equal pieces and roll in a little more flour into balls. Chill until needed. step 2 When the stew has about 30 mins to go, arrange the dumplings on top and cover with a lid. With the oven at 160C/140C fan/gas 3, cook the stew and dumplings for 20 mins, then remove the lid and cook for another 10 mins until they’re brown and puffed up. Method 2 🥣 Traditional British Dumplings (with Suet) 📝 Ingredients (Makes 6–8 dumplings): 100g self-raising flour 50g shredded suet (beef or vegetable) Pinch of salt Cold water, approx. 4–5 tbsp 🔧 Instructions: Mix dry ingredients: In a bowl, m...
Post a Comment
Read more

Sichuan chicken

  Method 1 Ingredients 500g boneless chicken thighs cut into bite-sized pieces 25g dried Sichuan chillies deseeded and cut into 3 pieces neutral-tasting oil such as vegetable, for deep-frying 1 tbsp dried red Sichuan peppercorns 1 tbsp dried green Sichuan peppercorns 15g ginger peeled and finely chopped 4 garlic cloves finely chopped 2 spring onions finely sliced, whites and green parts separated 3 tbsp unsalted roasted peanuts 2 tbsp sesame seeds ½ tbsp light soy sauce ½ tsp sugar For the marinade ½ tsp ground white pepper ½ tsp chicken bouillon 1 tbsp Shaohsing wine 1½ tbsp light soy sauce 2½ tbsp cornflour 1 tbsp corn oil step 1 Combine all the marinade ingredients, except the cornflour and oil, with ¼ tsp salt in a large bowl, then stir in the chicken thigh pieces to coat. Cover and chill for 30 mins. Add the cornflour and mix well, then add the oil and stir again to combine. step 2 Put the dried Sichuan chillies in a colander and shake to remove any excess seeds. Transfer to a...
Post a Comment
Read more

Crumpet pizzas

  Method 1 Ingredients 6 crumpets 4 tbsp passata 4 tbsp ketchup ½ tsp dried oregano toppings of your choice (peppers, cherry tomatoes, red onion, sweetcorn, olives, ham and basil all work well) 75g cheddar cheese grated step 1 Heat the grill to high. Lightly toast the crumpets in a toaster or under the grill. Meanwhile, mix the passata, ketchup and oregano together in a bowl. Season. Chop your chosen toppings into small pieces – young children can tear basil, or chop soft veg in a cup using safety scissors. step 2 Line a baking tray with foil. Spread the sauce over the crumpets, then top with the veg and cheese. Arrange on the tray and grill for 3-4 mins, until the cheese is golden and bubbling. Leave to cool slightly before eating. Method 2 🧺 Ingredients (makes 6 mini pizzas / serves 2–3) Base: 6 crumpets (regular or sourdough) 1–2 tbsp olive oil (optional, for brushing) Tomato sauce: 4 tbsp passata or pizza sauce 1 tsp tomato purée (optional, for richness) ½ tsp dried oregano or...
Post a Comment
Read more