Thursday, March 1, 2012

Grilled Chicken w Chipolte Garlic Sauce and Healthy Refried Beans

I love grilled chicken and come on who doesn't love tacos! A super secret splurge of mine used to be Taco Bell, I know, I know, but it was so good! Here is a healthy spin on tacos and one of the best parts is that you can eat three of these!  Depending on how many tortillas come in your package, figure each taco has about 4 slices of chicken in it all about an inch thick.  I had a ten tortilla package, but I also grilled extra chicken for lunch the next day.  So you kind of have to eye ball it a bit- leftovers are never bad.

Let’s start with the tortillas and chicken
· 1 package of corn tortillas (8in taco size)
· 2-3 chicken breasts- butter flied
· cooking spray

So if you have ever eaten a corn tortilla raw- it is pretty gross- rubbery and no flavor, but if you have been to a restaurant and had then- super delish. Why? Because most likely they were deep fried.  Anyway since deep frying is not an option- we will bake! I got this idea from I think it was Eating Well website where you bake the tortillas instead of frying or cooking on the stove top. 

Couple pointers here: you have to microwave these things for about 30 seconds so they do not rip when in the oven.  As you can see from the picture, I had to experience this first hand.

Don't mind my dirty oven
Start by preheating your oven to 375 degrees F.  After you microwave them for 30 seconds (careful they are probably a bit hot) spray with some cooking spray and lay on the rungs of your oven grate.  If you have a taco shell baker thing go ahead and use it.  Cook for about 7 minutes.  I would suggest doing this step last because if you let them sit, they might harden up too much to open and stuff later.  You can also drape them over two prongs depending on your particular oven. (If you're worried they will break- just slide a pan under to catch them if they do)

Chicken- super easy- just butterfly open season with a bit of salt and pepper and throw on the grill

So onto the super secret recipes for healthy indulgence...

Chipotle Garlic Sauce

· 1 cup of plain non fat yogurt
· 1 chipotle in adobe sauce, minced
· 1 garlic clove, grated (or minced fine)
· 1/2 lime, juiced (other half we use for the salsa!)
· small pinch of salt

Combine everything in a bowl and stir until mixed though! You won't believe this was yogurt- and the whole cup of yogurt is about 130 calories and no fat! Booyah.

Simple Salsa 

Salsa is one of those things you can just pile on because it is no fat and all veggies.

  • 5 plum tomatoes, chopped
  • 1 green pepper, chopped
  • 1 jalapeno, chopped (optional)
  • 1 garlic clove, grated or minced
  • 1/2 red onion, chopped (other half we use for the beans!)
  • 1/2 lime, juiced (other half we used in the sauce)
  • 1/2 tsp salt
  • 1/2 tsp cumin
Again, just combine everything in a bowl and mix until combined! Taste before serving!

Healthy Refried Beans

Classic refried beans are made with pinto beans, but I used what I had in the cabinet which happened to be black beans.

· 1 can of beans, drained and rinsed
· 1 tbsp of oil
· 1/2 medium onion, chopped
· 2 garlic cloves, minced
· 1 tablespoon of chili powder
· 1 tsp of cumin
· salt and pepper
· about 2/3 cup of low sodium chicken broth
· 1/2 cup of corn (I used frozen)

In a skillet heat the oil and then sauté the onion and garlic until soft.  Add the beans and spices, stir to combine.  Add the chicken broth and heat through, about 5 minutes.  Then mash (with a spoon or potato masher) until it becomes a paste, you might have to mash then let it cook out a little.  Then add the corn and heat through.  Season with salt and pepper to taste.  You can even top with some cilantro.

Building the taco is easy, just add the beans, then chicken, then salsa, then top it all off with the sauce!


Kristina said...

Hi Brianne! I just found your blog from Kelly's site, I'm one of her sponsors too :) I love your blog! These tacos look killer, that chipotle garlic sauce sounds soooo good! I love how you baked the tortillas, I'm stealing your idea for dinner!

Brianne said...

Thanks Kristina! Whats your blog so I can check it out too!? :)

Anonymous said...

My husband went crazy over these re fried beans!

Related Posts Plugin for WordPress, Blogger...