Blackened Chicken with Grilled Avocado Tacos & Fresh Corn Tortillas

The chicken tastes great on its own. Make extra to have on hand for snacking, wraps, or salads. I always have fresh cooked chicken breasts on hand because they are an excellent source of protein and low in calories. I cut them up into strips for a quick and easy snack that satisfies my hunger and curbs my cravings for sweets.

Corn Tortillas

(makes: 8 tortillas)

1 1/2 cups masa harina

1 cup + 1 tbsp. water

1/2 tsp. salt

  1. Lightly spoon masa harina into dry measuring cups; level with knife. Combine masa harina, water and salt in a large bowl, stirring with whisk. Knead for 30 seconds on a lightly floured surface. Cover and let stand 15 minutes.
  2. Divide dough into (8) equal portions (about 1.5 oz. each); shape each portion into a ball. Working with one dough ball at a time, place ball between (2) sheets of heavy-duty plastic wrap (cover remaining balls to prevent drying). Place ball, still covered, on a tortilla press. Close press to flatten dough, moving handle from side to side. Open press; turn dough one -half turn. Close press to flatten. Remove dough. Carefully remove plastic wrap from flattened dough. Repeat procedure with remaining dough balls; stack flattened dough between sheets of wax paper.
  3. Heat a large nonstick skillet over medium-high heat. Place (1) tortilla in pan; cook 1 minute or until it begins to brown. Carefully turn tortilla over; cook 1 minute. Turn tortilla once more, and cook for an additional 15 seconds. Repeat procedure with remaining tortillas.

CALORIES 83; FAT 1g (sat. 0.2g); CHOL 0mg; SOD 148mg; CARB 17.8g; FIBER 1.9g; PRO 2.1g

Based on recipe from Cooking Light magazine, May 2004

Blackened Chicken with Grilled Avocado Tacos

(servings: 4/serving size: 2 tacos)

The avocado will dry slightly in the pan, intensifying its flavor. Choose a ripe but firm avocado so it will hold its shape as it cooks.

4 (6 oz.) skinless, boneless chicken breast halves

1 3/4 tsp. sweet Hungarian paprika

1 1/2 tsp. paprika or smoked Spanish paprika

1 tsp. ground cumin

1 tsp. dried oregano

3/4 tsp. sugar

3/4 tsp. garlic powder

1/2 tsp. salt

1/2 tsp. dried thyme

1/4 tsp. ground cayenne pepper

1 tbsp. fresh lime juice

1 ripe peeled avocado, cut into 16 slices

cooking spray

8 (6-inch) corn tortillas [see recipe above]

2 cups shredded spinach

1 cup bottled low-sodium salsa

1/4 cup fat-free sour cream

1/4 cup finely chopped red onion

  1. Place chicken between (2) sheets of plastic wrap; pound to 1/2-inch thickness using a meat mallet or small heavy skillet. Combine paprikas and next (6) ingredients (through cayenne pepper) in a small bowl. Rub paprika mixture evenly over chicken; let stand 10 minutes.
  2. Combine lime juice and avocado in a medium bowl, tossing to coat. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Grill avocado 2 minutes on each side or until well marked; remove from pan.
  3. Place chicken in pan. Cook 4 minutes on each side or until done. Let chicken stand 5 minutes; cut chicken crosswise into (1/4-inch-thick) slices.
  4. Divide chicken evenly among tortillas; top each with (2) avocado slices, 1/4 cup spinach, 2 tbsp. salsa, 1 1/2 tsp. sour cream, and 1 1/2 tsp. onion.

CALORIES 423; FAT 11.6g (sat. 3g); CHOL 100mg; SOD 675mg; CARB 38g; FIBER 5.7g; PROTEIN 45.2g

Based on recipe from Cooking Light magazine, May 2006

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