A Healthy Street Tacos Recipe That Has All 5 Food Groups
Our Ochsner Fitness Center team of dietitians always encourages our clients to eat a wide variety of foods from all food groups: fruits, vegetables, lean protein, low-fat dairy and whole grains. I love this recipe, created by Ochsner Health executive chef Marc Gilberti, because it does just that!
These street tacos include all five food groups wrapped up in a warm tortilla. One taco has around 250 calories, 15 grams of protein, 4 grams of fiber, no added sugar and loads of flavor. Healthy eating doesn’t have to be boring and bland. And with this taco recipe, it’s easy to mix and match ingredients to make it your own!
Change it up by adding your favorite lean protein – think grilled shrimp or fish – and your favorite salsa and taco toppings. Choose produce that is in season for better taste, lower price and higher nutritional value.
Ingredients
- Chicken and Veggie Blend
- 1 tablespoon olive oil
- 1 tablespoon onion, chopped
- 2 teaspoons fresh garlic, chopped
- 1 pound skinless chicken breast or thighs, cooked and shredded
- 1 teaspoon cumin
- 1 tablespoon green onions, chopped
- Salt and pepper to taste
- Black Bean Salsa
- 1 cup black beans, cooked (fresh or frozen, or canned and drained well)
- ½ cup fresh tomatoes, diced
- ½ cup green bell peppers, diced
- 1 tablespoon cilantro, chopped
- ½ cup red onion, diced
- 3 tablespoons olive oil
- 3 tablespoons fresh lime juice
- Salt and pepper
- Red Cabbage Slaw
- 1 pound shredded red cabbage
- 1 cup shredded green apple
- 1 tablespoon olive oil
- 1 tablespoon rice wine vinegar
- Salt and pepper to taste
- Taco Assembly
- 6 6-inch corn tortillas
- 2 tablespoons queso fresco
Instructions
- For chicken and veggie blend: In a medium skillet, heat oil to medium heat. Add onions and garlic and sauté for two to three minutes, until translucent. Add chicken, cumin, green onions, salt and pepper. Sauté for four to five minutes or until chicken mixture is hot.
- For black bean salsa: Combine all ingredients and allow to marinate for at least one hour before serving.
- For red cabbage slaw: Combine all ingredients 15 minutes prior to preparing tacos.
- For taco assembly: Heat tortillas in skillet. Place ½ cup of red cabbage slaw in middle of tortilla, add ½ cup chicken and veggie blend. Top with ¼ cup black bean salsa and a sprinkle of queso fresco. Serve immediately.
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