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HEART Insight:
doi: 10.1097/01.HEARTI.0000388223.81744.59
Departments: The Hungry Heart/Chicken And Egg

Spanish Tacos

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This recipe is brought to you by the American Heart Association's Patient Education program. Recipe copyright © 2009 by the American Heart Association. Look for other delicious recipes in American Heart Association cookbooks, available from booksellers everywhere, and at heart.org/recipes.

Serves 4; 2 tacos per serving

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Filled with shredded chicken simmered in tomato-based mixed-vegetable juice seasoned with turmeric, these tacos are a delicious alternative to the traditional Mexican version.

Ingredients

1½ cups low-sodium mixed-vegetable juice

3 medium garlic cloves, minced

½ teaspoon ground turmeric

¼ teaspoon salt

¼ teaspoon pepper

4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded, halved lengthwise

8 6-inch yellow corn tortillas

1 medium tomato, seeded and diced

½ medium avocado, diced

3 ounces white cheese, such as queso fresco, crumbled

Directions

In a medium nonstick skillet, stir together the juice, garlic, turmeric, salt, and pepper. Add the chicken. Cook over medium-high heat for 2 minutes, or until the juice comes to a boil. Reduce the heat and simmer for 10 minutes, or until the chicken is no longer pink in the center, turning over once halfway through.

Remove the skillet from the heat. Let the chicken and juice sit for about 2 minutes, or until the chicken is cool enough to handle. Transfer the chicken to a cutting board. Using two forks, shred the chicken. Return it to the skillet. Bring to a simmer over low heat.

Meanwhile, warm the tortillas using the package directions.

Spoon the chicken down the center of each tortilla. Top with the tomato, avocado, and cheese. Fold the sides of the tortillas over the filling.

Cook's Tip

Queso fresco (KAY-soh FRAY-skho) is a soft white cheese that is moist and mild. It crumbles well, making it perfect for topping enchiladas, tacos, and other Mexican dishes. Check larger supermarkets and specialty markets for queso fresco, but if you don't find it, try crumbled farmer cheese, soft goat cheese, fat-free feta cheese, or shredded low-fat Monterey Jack.

Nutrition Analysis

(per serving)

Calories 288

Total Fat 8.0g

Saturated Fat 2.0g

Trans Fat 0.0g

Polyunsaturated Fat 1.0g

Monounsaturated Fat 3.5g

Cholesterol 73mg

Sodium 360mg

Carbohydrates 23g

Fiber 4g

Sugars 5g

Protein 32g

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Dietary Exchanges

1 starch

2 vegetable

3½ lean meat

© 2010 American Heart Association, Inc.

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