Healthy Baked Chicken & Black Bean Tacos

I strive to eat really healthy during the week. I enjoy making dinner meals that are delicious and without guilt. I stumbled upon a blog via pinterest that peaked my interest. This girl has TONS of great healthy and lightened up recipes. Plus, she has an inspiring story of weight loss and living a healthy lifestyle. It’s not about a diet, it’s about choosing to live healthy. This mindset helps detour the diet yo-yo. I’m not saying there isn’t room to cheat. I love food- cooking, baking, trying new restaurants, etc. However, there has to be a balance (as there is with everything in life). So, I eat as healthy as I can during the week, and have a couple “cheat” meals or treats on the weekends. This keeps me from feeling deprived. I hardly even crave fast food anymore. If I’m going to have something, I want something GOOD, lol!

One of my favorite kinds of meals is tex-mex. Now, this can be a super unhealthy meal, BUT tex-mex also has some serious super foods (super healthy foods that is). This recipe from Undressed Skeleton is a tasty, guilt-free way to satisfy that tex-mex craving! PLUS, you get great protein, fiber, and healthy fats!

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Healthy Baked Chicken & Black Bean Tacos

Serving Size: 1 Taco Calories: 220 Fat: 5.5 g Fiber: 15g Carbs: 26g Sugar: 1g Protein: 29g

Ingredients:
  • 8 Carb Smart whole grain tortillas (80 calories each)
  • 1  lb. ground chicken
  • 1 pkg. Taco Seasoning (save 2 tsp for onion & beans)
  • 1/2 large onion (diced)
  • 1 can black beans (about 1 cup- drained & rinsed)
  • 1 jar of your favorite salsa
  • low-fat cheese
  • Extras: lettuce, guacamole (see recipe below), plain non-fat greek yogurt (for sour cream*) or non-fat sour cream.

*note: non-fat greek yogurt tastes similar to sour cream! Use it on tacos, baked potatoes, etc. It is much healthier with way fewer calories, no fat, and extra protein!

Directions:
  1. Heat ground chicken in a non-stick pan on high. Cook until done.
  2. Add taco seasoning to chicken (save 2 tsps. and set aside) with 1/2 cup water (or follow taco seasoning pkg. directions). Bring to boil and simmer for 5 minutes, stirring occasionally. Place meat in a separate bowl, but do not clean pan.
  3. Place diced onions and black beans in pan and cook on med-high until onions are sautéed. Stir often while cooking as the beans will burn quickly.
  4. Pre-heat oven to 365. Coat glass baking pan with non-stick spray.
  5. Add 2 oz. of chicken, 4 tablespoons of the onion & bean mixture, 2 tablespoons salsa, and 1 tablespoon of low-fat cheese to each tortilla. Roll the tortillas and place in pan. Bake for 20-23 minutes.

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Guacamole:

serving size:4 tablespoons (1/4 cup) Calories: 80 Carbs: 1g Fat: 8g (healthy fat!) Fiber: 4g Protein: 2g

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  • 2 avocados
  • 1 tablespoon of lime juice or 1 lime juiced
  • red onion diced
  • dash of pepper
  • salt to taste (about 1/8 to 1/4 teaspoon)
  • 1 garlic clove minced (optional)

Dice and mash avocados with a fork, but do not mash completely. I like my guac a little chunky. Add lime juice (start with 1 tablespoon or 1/2 lime and add more to your taste). Add salt & pepper to taste along with red onion (however much you want, and garlic). Enjoy!

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I served the tacos with sweet potato fries (as suggested by Undressed Skeleton), which gives this meal a little southwestern flare. I cut one sweet potato into fry shaped pieces, soak them in water for 30 minutes- 1 hour. Toss with 1-2 tablespoons olive oil and arrange on a parchment paper covered baking sheet (make sure the fries are not touching each other). Sprinkle with spices (I used garlic powder, rosemary, cayenne pepper (very little unless you like a kick!), salt, and pepper).

Sweet Potato Fries: (one potato with 2 tablespoons olive oil) serving size: 4 oz. Calories: 219 Carbs: 23g Sugars: 8g Fiber: 4g Protein: 4g

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