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Chicken Tacos

4 servings


Olive oil spray
4 corn tortillas
1/4 teaspoon salt
4 (4 oz each) skinless, boneless chicken breast halves, fat removed
1 teaspoon cumin
1 teaspoon oregano
2 teaspoons paprika
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon black pepper
1 tablespoon flour
1 teaspoon olive oil
1/2 cup chicken stock
3/4 cup cannelloni beans (or any bean), cooked
4 cups chopped romaine lettuce
1 cup pitted, quartered kalamata olives
1/2 cup diced tomatoes
1 cup shredded reduced-fat Monterey Jack cheese
1/2 cup salsa
1/2 cup nonfat sour cream


  1. Preheat oven to 400°. Coat a large baking dish lightly with olive-oil spray. Place tortillas on baking sheet, spray tops with olive-oil spray and sprinkle with salt. Bake 2 minutes, remove from oven. Fold tortillas in half and bake 8 more minutes, until golden and slightly crisp but still flexible.
  2. Dice chicken breasts in one-inch pieces and place in a shallow baking pan. In a mixing bowl, combine dry spices with flour and mix well. Dust chicken with spice/flour mixture until chicken is completely coated.
  3. Heat olive oil in large sauté pan. Add coated chicken and sauté over medium-low heat until chicken is cooked through, about 3 to 5 minutes. Reduce heat to a simmer and add chicken stock. Cook about two to three minutes, until mixture begins to thicken and most of liquid has evaporated. Add cooked beans and mix gently. Remove from heat and set aside.
  4. Spoon chicken mixture into taco shell. Fill with lettuce, olives, tomatoes and cheese. Serve with two tablespoons sour cream and 2 tablespoons salsa on the side.


per serving/taco
Total calories 406
Fat 13 g
Cholesterol 92 mg
Protein 39 g
Carbohydrate 34 g
Sodium 877 mg
Fiber 7 g

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