Chicken Tacos

(makes 24 tacos)

6  skinless, boneless whole chicken breasts, about 3 pounds (1.35 kg) total, halved
4  cups (1 l) fat-free low-sodium canned chicken broth
2  large garlic cloves, crushed
1  jalapeño chile pepper, left whole
1/2  teaspoon (2.5 ml) crushed dried oregano leaves
1/4  cup (59 ml) purchased medium or hot taco sauce
1/4  cup (59 ml) fresh lime juice
24  taco shells

Condiments:
1  large head iceberg lettuce, finely shredded, about 6 cups (450 g)
4  small firm-ripe tomatoes, halved and thinly sliced
2  cups (472 ml) fat-free sour cream
1  bunch fresh cilantro, well washed and stems trimmed, leaves picked off the stems

1. Rinse chicken breasts; pat dry with paper towels. Trim away and discard any fat.
 
2. In a large heavy, deep skillet, bring chicken broth, garlic clove, chile pepper, and oregano leaves to a boil. Add chicken breasts; reduce heat to simmer; and poach, uncovered, until chicken is opaque throughout (cut to test), about 8 to 10 minutes. Remove from stove and cool for 15 minutes in poaching liquid.
 
3. Shred the breast meat. Combine taco sauce and lime juice. Pour over shredded chicken and toss. Transfer chicken to a large platter. Keep warm.

4. Meanwhile, heat taco shells according to package directions. Place heated shells in a basket lined with a thick kitchen towel, covering the shells. Place condiments in individual bowls.

5. To serve arrange taco shells, shredded chicken, and condiments on a buffet table. Let guests assemble their own tacos.

Per 1-taco serving:  155 calories (23% calories from fat), 16 g protein, 4 g total fat (0.7 g saturated fat), 14 g carbohydrate, 2 g dietary fiber, 23 mg cholesterol, 123 mg sodium

Exchanges:  2 lean meat, 1 carbohydrate (1 bread/starch)

By using Splenda, it reduces the carbs from sugars to only 7 grams. While I have not tried it out yet, I will very soon.

If you are ready to try it, the recipe can be found on the American Diabetes Associations web site.

If you try it before I do, please leave a comment…

Directions:
Combine sifted dry ingredients in separate bowl. Combine wet ingredients. Add dry ingredients to wet ingredients slowly. Bake at 350 degrees F. for 20 minutes.

Nutritional Information:
Serving size: 1 muffin
Yield: 6 muffins
Exchanges: N/A
Nutrition: 115 Calories, 6 g Protein, 19 g Carbohydrate, 2 g Fat

Directions:
Bring 1 1/2 cups of the cranberry juice to boil in saucepan. Stir into gelatin in large bowl 2 minutes or until dissolved. Stir in remaining 1 1/2 cups juice and milk.
Pour into 13×9-inch pan. Freeze 1 1/2 hours or until frozen 1 inch from edges. Spoon into food processor container; cover. Process until smooth. Pour into bowl; cover.
Freeze 3 hours or until firm. Scoop into dessert dishes.

Nutritional Information:
Serving size: 1 cup
Yield: 8 servings
Exchanges: 1 fruit
Nutrition: 50 calories, 3g protein, 9g carbohydrate, 0g dietary fiber, 0g fat

Frosty Grapes

Ingredients:
1 pound seedless grapes
13 ounce package of lime flavored sugar-free gelatin powder

Directions:
Divide the grapes into small bunches. Rinse and drain.
Put gelatin powder in a plastic container with a lid that can be frozen. Add grapes and shake to coat. Shake off excess powder from grape bunches.
Put lid on container and freeze. Serve grapes frozen.

Nutritional Information:
Serving size: 15 grapes
Yield: 4 servings
Exchanges: 1 fruit
Nutrition: 78 Calories, 1g Protein, 20g Carbohydrate, 0g Fat