Gut Health 101
August 12, 2021
What is Health at Every Size® (HAES®)?
September 8, 2021This chicken recipe is an easy way to make your Taco Tuesdays more exciting!
T acos can be a fantastic balanced meal as it’s easy to incorporate vegetables, protein, fats, and carbohydrates. They’re also the perfect family-friendly meal, as the flavour variations are endless and can be easily customized to each person’s preferences.
Choose whichever ingredients and flavours you prefer so that the tacos are the most enjoyable for you. If you’re looking to pack in even more nutrients, here are some simple swaps you can make:
- Try plain Greek yogurt instead of sour cream. Greek yogurt is a great alternative, as it is packed with protein, calcium, and probiotics, which help support healthy gut bacteria – and it still has the same creamy and delicious texture!
- While beef is delicious, we can also try out a leaner protein option, such as chicken, turkey, or black beans. Beans are also very high in fibre, which is great for promoting gut health.
- Try a whole wheat or corn tortilla as opposed to white flour tortillas. Corn tortillas can be a great source of both fiber and magnesium. Whole wheat tortillas are packed with fibre and nutrients, making your tacos more nutritious and still delicious!
Some of my favourite taco combinations include:
- Chicken, cabbage, pickled onion, Greek yogurt, jalapenos, tomatoes, and feta
- Black beans, avocado, lime, Greek yogurt, tomato, jalapeno, cabbage, and feta
- Ground turkey, corn, avocado, tomato, lettuce, cilantro, Greek yogurt, cheddar cheese
Easy Chicken Tacos
Ingredients
- 2 tbsp olive oil
- 1 cup onion roughly chopped
- garlic to taste
- 2 tsp chili powder
- 2 tsp cumin
- 1 tsp oregano
- 1 tsp paprika
- 1/4 cup chicken stock
- 3/4 cup canned crushed fire-roasted tomatoes standard crushed tomatoes works fine as well
- salt to taste
- 2 medium chicken breasts, boneless you can use rotisserie chicken or make your own
- 1/4 cup water
- 3 tbsp olive oil
Instructions
- Heat pan to medium heat.
- Add oil and onion to pan and sauté until tender.
- Add in garlic and cook for 1 minute, or until aromatic.
- Toast the spices (chili powder, cumin, oregano, paprika) for 1 minute.
- Add in chicken stock, tomatoes, and salt and cook for 5-10 minutes, or until somewhat reduced.
- Place this mixture into a blender (wait to cool) and blend until smooth.
- Add olive oil and chicken breasts to the heated pan. Cook for 4 minutes on each side until golden in colour.
- Add in water and cover. Simmer for another 6 minutes. Transfer to a bowl and shred with two forks.
- Add the sauce and the shredded chicken back into the pan and mix until the chicken is coated in sauce. Serve warm or cold in a tortilla or on rice with your favourite veggies/toppings.
Easy Bean Tacos
Ingredients
- 2 tbsp olive oil
- 1 cup onion roughly chopped
- garlic to taste
- 2 tsp chili powder
- 2 tsp cumin
- 1 can black beans (15oz)
- salt to taste
Instructions
- Add olive oil to a warm saucepan over medium-low heat.
- Add onions until semi-translucent, about 1-2minutes.
- Add the cumin, chili powder, and garlic to toast the spices for about 1 minute or until fragrant.
- Rinse canned black beans in a strainer and put into saucepan.
- Add 1/3 cup of water to the saucepan and stir. Add salt (if canned beans are “No Added Salt”). Let sit for about 5 minutes.
- Once done, you can either keep it as is or mash the beans.
