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Chicken Soft Tacos with Black Eyed Peas

Chicken Soft Tacos with Black Eyed Peas

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.

Health JANUARY 2008

  • Yield: Makes 5 servings (serving size: 1 taco)


  • 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


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.

Nutritional Information

Amount per serving
  • Calories: 293
  • Fat: 4g
  • Saturated fat: 2g
  • Monounsaturated fat: 1g
  • Polyunsaturated fat: 1g
  • Protein: 24g
  • Carbohydrate: 50g
  • Fiber: 10g
  • Cholesterol: 37mg
  • Iron: 4mg
  • Sodium: 331mg
  • Calcium: 120mg

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Chicken Soft Tacos with Black Eyed Peas Recipe