Chapter 5 Nutrition Guidelines 125 Copyright Goodheart-Willcox Co., Inc. RECIPE FILE Buffalo Chicken Tacos 6 TACOS Ingredients Filling • 1 lb. chicken breast, cut into small pieces • ¼ c. flour • ½ t. black pepper • ¼ t. salt • 2 T. hot sauce • 1½ T. olive oil • ½ green bell pepper, chopped • ½ red bell pepper, chopped • ½ yellow bell pepper, chopped • 2 garlic cloves, minced • 6 each corn tortillas (6-inch diameter) Toppings • ½ avocado, sliced • ½ c. mozzarella cheese, shredded • 2½ c. cabbage, shredded • ½ c. low-fat ranch dressing • 6 green onions, chopped, green and white parts Directions Prepare Filling 1. In large bowl, combine flour, pepper, and salt. 2. Add chicken pieces, toss to coat, and remove chicken from bowl. Discard flour that remains in the bowl. 3. Heat 1 tablespoon olive oil in large skillet over medium heat until a drop of water sizzles in the pan. 4. Place floured chicken in skillet. Brown chicken on all sides. Then sauté until chicken reaches 165°F (74°C), and is no longer pink inside and the juices run clear. 5. Remove chicken from the pan and place in a medium bowl. 6. Toss chicken with hot sauce and set aside. 7. Wipe out the skillet with a paper towel and add remaining ½ tablespoon olive oil. 8. Add peppers and sauté for 4–5 minutes over medium heat. 9. Add garlic and sauté for 1 minute more. Prepare Tortillas 10. Use one of the following methods to warm the tortillas: Oven Method—Preheat oven to 350°F (177°C). Wrap 6 tortillas in aluminum foil. Place pouch directly on oven rack and heat for 15 minutes, or until heated through. Microwave Method—Place 6 tortillas on a microwave safe plate. Cover with a damp paper towel. Microwave in 30-second intervals until tortillas are heated through. Stovetop Method—Place one tortilla at a time in a clean, dry skillet over medium heat. Heat for 30 seconds, turn, and heat for 30 seconds more. Tortillas can also be heated directly over the burner on a gas stovetop. Serve Tacos 11. Place warmed tortilla on plate. 12. Top tortilla with chicken, peppers, and toppings of your choice. PER SERVING: 204 CALORIES, 20 G PROTEIN, 18 G CARBOHYDRATE, 7 G FAT, 4 G FIBER, 324 MG SODIUM.