Total Nutrition Technology
Tuesday, July 21, 2015

 TNT Approved Recipe: Saucy-Q Chicken Tacos


From the Kitchen of TNT Health Educator, Stephanie Matson
Here is the recipe for the BBQ mango chicken soft tacos that have become such a huge hit in our household! Originally a Hungry Girl recipe, I altered it a little bit to better suit my tastes and health needs. Instead of store bought BBQ sauce- I made mine from scratch (recipe at the bottom) and instead of the white corn tortillas, I made them from scratch also (recipe below)!

Saucy-Q Chicken Soft Tacos PER SERVING (1/2 of recipe, 2 tacos): 336 calories, 3g fat, 712mg sodium, 47g carbs, 4g fiber, 20g sugars, 29g protein OR 2 Starch, .5 Fruit, .5 Vegetable, 4 Meat 
8 oz. raw boneless skinless lean chicken breast cutlets
1/8 tsp. salt
1/8 tsp. black pepper
1/3 cup chopped mango
1/3 cup chopped red onion
1 jalapeño pepper, seeded and finely chopped
2 tbsp. chopped fresh cilantro, or more for garnish
1/2 tbsp. seasoned rice vinegar
1/3 cup BBQ sauce with about 45 calories per 2-tbsp. serving
Four 6-inch white corn tortillas

Bring a skillet sprayed with nonstick spray to medium-high heat on the stove. Season chicken with salt and black pepper. Place chicken in the skillet, cover, and cook for about 4 minutes per side, until cooked through.

Transfer chicken to a bowl and set aside to slightly cool. In another bowl, combine mango, onion, jalapeño pepper, cilantro, and vinegar; mix well and set aside.

Shred chicken using two forks (or these handy meat shredders) -- one to hold it in place and the other to scrape across the meat and shred it. Add BBQ sauce to the bowl of chicken and toss to coat.

Lay tortillas on a microwave-safe plate and warm in the microwave, about 15 seconds. Evenly distribute BBQ chicken among the tortillas; evenly top chicken with mango-onion mixture.

Fold each tortilla around its filling and, if you like, garnish with a little extra cilantro. Bite right in! 

 Photo credit: Stephanie Matson, Total Nutrition Technology
BBQ sauce (another Hungry Girl recipe- I altered it a little bit)
1 cup canned tomato sauce (I used 1 cup pureed tomatoes instead)
1/2 c. ketchup
2 1/2 tbsp. brown sugar (not packed)
2 1/2 tbsp. cider vinegar
2 tsp. garlic powder 

Whole wheat tortillas (found this recipe on pinterest..this was my first time making these- came out pretty good, but next time I'm going to decrease the amount of oil and add some water so it's not so greasy)

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