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Low-Glycemic Recipes for Breakfast, Lunch, and Dinner

Soft Tacos with Chicken

Tacos are a fast-food favorite, but sodium levels can be very high. Instead, make your own soft tacos with chicken. While this recipe is made of good-for-you-ingredients, it’s also slightly higher in sodium, so balance out your meal choices the rest of the day with lower-sodium options.

Soft Tacos with Chicken

Preparation time: 15 minutes

Cooking time: 15 minutes

Yield: 6 servings

3 teaspoons olive oil, divided

1 pound sliced skinless boneless chicken breast

1 tablespoon salt-free Mexican blend seasoning

1 small sweet onion, diced

1 small bell pepper, diced

12 small whole-wheat flour tortillas

1 cup shredded lettuce

4 ounces shredded cheddar or colby-jack cheese

Light sour cream and fresh salsa, for garnish (optional)

  1. Heat 2 teaspoons of the oil in a nonstick skillet. Sprinkle the seasoning onto the chicken. Place the chicken in the hot skillet and cook over medium-high heat for 3 to 5 minutes or until it’s no longer pink and juices are clear. Remove from the pan and transfer to a small serving bowl. Keep warm.

  2. Add the remaining teaspoon of oil to the pan and heat. Add the onions and peppers; sauté until the onions are clear and the peppers are tender. Transfer to a small serving bowl.

  3. Set up a "taco station" and set out the tortillas, chicken, onion/pepper mixture, shredded lettuce, and shredded cheese, allowing everyone to make his own tacos.

Allow children to garnish their own tacos. "Plain" is a start! Try garnishing each soft taco with 2 teaspoons of light sour cream and 1 tablespoon salsa. Look for fresh salsa in the deli; it’s usually lower in sodium. Serve with sliced fresh watermelon.

Per serving: Calories 521 (From Fat 144); Fat 16g (Saturated 6g); Cholesterol 89mg; Sodium 669mg; Carbohydrate 54g (Dietary Fiber 5g); Protein 39g; Potassium 344mg.

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