Prep Time ⇒ | 20 mins |
Cook Time ⇒ | 20 mins |
Protein ⇒ | 18g |
Fat ⇒ | 14g |
Carbs ⇒ | 16g |
Crunchy Chicken Tacos with Mexican-Style Rice
A flavorful weeknight dinner that’s sure to please!
Ingredients :
- Rice Mixture:
- 1/2 cup medium-grain white rice
- 400g can red kidney beans, rinsed and drained
- 1 cup chicken stock
- 40g chipotle or Mexican seasoning
- Chicken:
- 1/2 pkt tortilla chips, finely crushed
- 600g chicken tenderloins
- 1 egg, lightly whisked
- Toppings:
- 1 cup finely shredded red cabbage
- 2 tbsp red wine vinegar
- 1/4 tsp salt
- 280g pkt street tortilla wraps
- 1/2 baby cos lettuce, finely shredded
- 1/3 cup creamy jalapeno topping
- Coriander leaves and lime wedges, to serve
Method :
- Cook Rice: Combine rice, beans, stock, and 1 tbsp seasoning in a saucepan. Bring to a simmer, cover, and cook on low for 12 minutes. Let it sit for 5 minutes, then fluff with a fork.
- Prepare Chicken: Preheat oven to 180°C. On a baking tray, combine crushed chips and remaining seasoning. Dip chicken in egg, then coat in the chip mixture. Place on the tray, spray with olive oil, and bake for 15 minutes until cooked through.
- Make Cabbage Slaw: Mix cabbage, vinegar, and salt in a bowl. Let sit for 15 minutes to develop flavors.
- Assemble Tacos: Heat tortilla wraps. Layer with rice mixture, lettuce, cabbage, and chicken. Drizzle with jalapeno topping and garnish with coriander. Serve with lime wedges.
Notes:
- Allow 20 minutes for standing time.
Enjoy your meal!
The nutritional benefits of the ingredients in Crunchy Chicken Tacos with Mexican-Style Rice :
The Protein Boost from Chicken
Chicken is the main ingredient in Crunchy Chicken Tacos, providing a lean source of protein essential for muscle growth and repair. It is also rich in B vitamins, particularly niacin and vitamin B6, which support energy metabolism and immune function. Choosing skinless chicken breast can help keep the dish low in saturated fat while delivering a satisfying and nutritious meal. To learn more about the benefits of chicken, check out this article.
The Crunch of Tortillas
Tortillas are the foundation of these tacos, adding a delicious crunch. Opting for corn tortillas can enhance the flavor and provide a gluten-free option. Corn tortillas are also lower in calories compared to flour tortillas and are a good source of whole grains and fiber, which can aid digestion and promote a feeling of fullness. To learn more about tortillas, visit this link.
The Nutritional Value of Mexican-Style Rice
Mexican-Style Rice often accompanies tacos, providing carbohydrates that serve as a source of energy. When made with brown rice instead of white rice, it offers additional fiber, vitamins, and minerals, including magnesium and B vitamins. Brown rice also has a lower glycemic index, which can help maintain stable blood sugar levels. For more information about rice, check out this article.
The Flavor of Fresh Vegetables
Fresh vegetables, such as lettuce, tomatoes, and onions, are often included in the tacos, enhancing both flavor and nutrition. Lettuce provides fiber and essential vitamins, while tomatoes are rich in antioxidants like lycopene, which may help reduce the risk of chronic diseases. Onions add flavor and also offer health benefits, including anti-inflammatory properties. Including a variety of colorful vegetables boosts the nutrient density of your meal. To learn more about vegetables, visit this link.
The Creamy Addition of Avocado
Avocado is a popular topping for crunchy tacos, providing a creamy texture and healthy fats. It is rich in monounsaturated fats that support heart health and can help keep you feeling satisfied. Additionally, avocados contain essential nutrients like potassium, fiber, and vitamins E and K, making them a nutritious addition to your tacos. For more details on avocados, check out this article.
The Zest of Lime
Lime juice is often used as a garnish for tacos, adding a bright and zesty flavor. Limes are high in vitamin C, which supports the immune system and aids in the absorption of iron from plant-based foods. The acidity of lime juice enhances the flavors of the other ingredients, making the dish more refreshing. To learn more about the benefits of lime, visit this link.
Creative Variations for Healthier Options
While Crunchy Chicken Tacos with Mexican-Style Rice are a delicious meal, there are many ways to customize them for added health benefits. Consider adding more beans, such as black or pinto beans, to boost the fiber and protein content. You can also experiment with different types of protein, such as grilled shrimp or tofu, to suit your dietary preferences. These simple changes can enhance both flavor and nutrition. For more healthy recipe ideas, check out hearty-recipes.com.