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Chicken Soft Tacos with Black Eyed Peas

Yield Makes 5 servings (serving size: 1 taco)
Prep: 10 minutes; Cook: 55 minutes. Make this low-fat, fiber-packed meal from Chef Jesse Frost on busy weeknights or anytime you want an easy, flavorful meal.

Ingredients

  • 1 (16-ounce) can black-eyed peas or black beans, rinsed and drained
  • 1/8 teaspoon chili pepper flakes
  • 2 teaspoons ground cumin
  • 2 teaspoons dried oregano, divided
  • 10 ounce skinless boneless chicken breast halves
  • 1 teaspoon lemon juice
  • 2 tablespoons vegetable broth
  • 5 whole wheat tortillas
  • 10 cup shredded romaine lettuce (about 8 ounces)
  • 3 chopped tomatoes (about 14 ounces)
  • 1 chopped red onion (about 4 ounces)
  • 3 tablespoons (1 ounce) shredded Cotija cheese or low-fat mozzarella

Nutrition Information

  • calories 293
  • fat 4 g
  • satfat 2 g
  • monofat 1 g
  • polyfat 1 g
  • protein 24 g
  • carbohydrate 50 g
  • fiber 10 g
  • cholesterol 37 mg
  • iron 4 mg
  • sodium 331 mg
  • calcium 120 mg

How to Make It

  1. Place peas or beans in a medium saucepan with 3 cups of water and chili flakes; bring to a boil, reduce heat and simmer 10 minutes, or until beans are tender. Remove from heat, and cool slightly, retaining cooking liquid.

  2. Place bean mixture in a blender; pulse until beans are crushed but not pureed. Stir in cumin and 1 teaspoon of oregano. Transfer to bowl and set aside.

  3. Preheat oven to 350°.

  4. Place chicken breasts in a heatproof skillet. Drizzle lemon juice and broth over chicken. Sprinkle with remaining oregano. Cover pan and bake at 350° for 30 to 35 minutes, or until juices run clear. Cool slightly; cut into thin strips or shred by hand.

  5. Turn oven down to 200°. Wrap tortillas with foil and place on baking sheet; bake for 15 minutes, or until warm and steamy.

  6. Assemble tacos: Spread each tortilla with black eyed pea puree, shredded lettuce, diced tomato, and diced onion. Add strips of chicken, sprinkle with cheese, and serve.