Lighter chicken tacos

Lighter chicken tacos

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(4 ratings)

Prep: 35 mins Cook: 25 mins

Easy

Serves 4

The same tasty Mexican dish with half the fat of standard tacos. Pile on the chicken, salsa and guacamole, and build yourself a delicious dinner

Nutrition and extra info

  • Healthy
  • Gluten-free

Nutrition: per serving

  • kcal477
  • fat24.1g
  • saturates5.4g
  • carbs26.2g
  • sugars9.1g
  • fibre9.5g
  • protein34.1g
  • salt0.6g
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Ingredients

    For the chicken

    • 2 tsp rapeseed oil
      Rapeseed oil

      Rapeseed oil

      If you want a light alternative to other cooking oils, rapeseed is a great choice and has…

    • 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
      Tomato

      Tomato

      toe-mart-oh

      A member of the nightshade family (along with aubergines, peppers and chillies), tomatoes are in…

    • 1 red pepper, quartered
    • 1 small red onion, cut into 8 wedges
    • ¼ tsp rapeseed oil
      Rapeseed oil

      Rapeseed oil

      If you want a light alternative to other cooking oils, rapeseed is a great choice and has…

    • 2 tsp lime juice
      Lime

      Lime

      ly-m

      The same shape, but smaller than…

    • ¼ tsp ground cumin
    • good pinch of chilli flakes

    For the guacamole

    • 2 medium-sized ripe avocados, stoned, peeled and roughly chopped
      Avocado

      Avocado

      av-oh-car-doh

      Although it's technically a fruit, the mild-flavoured avocado is used as a vegetable. Native…

    • 4 tsp lime juice
    • 2 spring onions, ends trimmed, finely chopped
      Spring onions

      Spring onion

      sp-ring un-yun

      Also known as scallions or green onions, spring onions are in fact very young onions, harvested…

    • 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
      Lime

      Lime

      ly-m

      The same shape, but smaller than…

    Method

    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.

    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.

    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.

    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.

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

    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.

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    Comments, questions and tips

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    KarenP@123's picture
    KarenP@123
    24th Apr, 2017
    5.05
    We had a lot of salsa and a little guacamole left so we stored it and made a fajita the next day.
    maartjevdm
    30th Jul, 2016
    5.05
    I made this for 2 people. I halved the amount of chicken and tacos but kept all other quantities of ingredients the same. Also I don't like using light products so instead of 0% Greek yoghurt I used sour cream (approximately 4 tablespoons between the 2 of us). I used cherry tomatoes instead of regular ( 12 cherry tomatoes). Discarding the seeds wasn't necessary because cherry tomatoes aren't as watery as regular tomatoes The taste of the salsa and guacamole were great!! However we polished of the salsa in one go and could have had a little extra, so I feel the quantity given is not enough. Also it's nice to have extra if you're making it anyway to add to something later in the week. The salsa and guacamole would also work great with other recipes. I felt the chicken in this recipe was nice but it would also have been great with some type of vegetarian Mexican bean chili. So I'm probably making it veggie next time. I rated it 5 stars but somehow it isn't shown together with my comment
    katiegood31
    23rd Nov, 2016
    What am i heating the oven for??
    KarenP@123's picture
    KarenP@123
    24th Apr, 2017
    5.05
    For the tacos but you can use a microwave if you wanted. Easier and quicker.
    goodfoodteam's picture
    goodfoodteam
    28th Nov, 2016
    Thanks for your question. It's for warming through the tacos.
    KarenP@123's picture
    KarenP@123
    24th Apr, 2017
    5.05
    Microwave the tacos to save time. Still as crispy.