Corn and Black Bean Chicken Tacos

Here's the Dish

Most people know that the words ‘low calorie’ and ‘Mexican food’ generally do not go in the same sentence.  However, I have found that seasonings used in Mexican dishes go a long way, with out adding any additional calories! I like to use pineapple salsa to give it a ’sweet/salty’ taste, but you could turn up the heat with hot salsa or make them unique with a mango or cherry salsa!  These tacos are easy to make and they are guaranteed to be a filling Mexican dish that everyone will love!

Method

The estimated total time to make this recipe is 30 Minutes.

1

Preheat oven to 300°F. Place taco shells on baking sheet and bake until golden brown, about 5-10 minutes.

2

Season chicken with salt and pepper and spray large non-stick skillet with non-stick cooking spray.

3

Cook chicken over high heat stirring until browned on all sides (about 6 minutes).

4

Reduce heat to medium and add the garlic, taco seasoning and onion to chicken.  Add 1/2 cup water and mix well making sure to really scrap the bottom of the pan (that’s where a lot of the flavor is!).

5

Cook chicken and onions for about another 4 minutes until onions are tender and sauce is thickening.

6

Stir in salsa, corn and beans (at this point sauce should be thickened, if not, cook for a few extra minutes).

7

Spoon about 1/4 cup mixture into each warmed shell, and garnish with tomatoes, lettuce, and 1 Tbs light ranch (or light sour cream) if desired.

Ingredients

16Hard taco shells 1
1 lbBoneless, skinless chicken breasts - cut into cubes
1/2 pkgTaco seasoning mix
1Large onion, sliced
1 tsp Garlic powder 2
1 canCorn, drained
1 canBlack beans, drained
3/4 cupPineapple salsa
1 Chopped tomato
4 tbsLight ranch dip 3
OptionalShredded lettuce for garnish

1 Or 8 high fiber tortillas

2 Or 1 large clove garlic, minced

3 Or light sour cream

Katie's Tip!

You could also use a high fiber wrap to make a 'soft shell' version of these tacos!

Nutrition Breakdown

8 Servings
307 Calories Per Serving
7 g Fat
43 g Carbohydrate
8 g Fiber
5 g Sugar
19 g Protein
10 WWP+*

*Weight Watchers Points per serving

11 Comments

Elyse said:

Hey Katie,

I just found this recipe that you posted back in March! It’s perfect because Jeff and I are having a little cynco de mayo gathering this weekend with a few friends. I going to try it out and I”ll let you know how it goes!

Thanks so much for this wonderful site. I honestly have been checking it everyday and have found new things I love like Stevia, zone bars, and whey protein. YOUR THE BEST :)

Elyse

April 28th, 2010 — 8:15am  |  Reply

Katie Farrell said:

Woo Hoo! :) Thanks so much Elyse! :) I’m soooo glad you are discovering these products, because they have changed the way I eat from tons of chemicals and garbage to a much ‘healthier’ lifestyle! (Honestly!) and i’m sure they will do the same for you! :) Let me know how they turn out! :)

April 28th, 2010 — 8:23am  |  Reply

Heather (Heather's Dish) said:

those quesadillas look heavenly…i can’t wait for cinco de mayo food and drink tonight :)

May 5th, 2010 — 1:28pm  |  Reply

Emily said:

love love loved these! made them into a salad the next day for lunch :-) Thanks!!!

June 16th, 2010 — 4:07pm  |  Reply

ana maria said:

I made this recipe but instead of tacos i turned them into quesadillas, probably a little more unhealthy with the cheese i added, but they were delicious and a big hit for dinner!

October 21st, 2010 — 8:46am  |  Reply

celeste handzel said:

how do you print these recipes???

March 19th, 2012 — 12:24pm  |  Reply

Katie Farrell said:

Ohhh..I LOVE doing that Emily~ Great idea! Thanks for sharing!!!

June 16th, 2010 — 7:15pm  |  Reply

Katie Farrell said:

Hi Celeste!
I will have a print option starting on my new website on april 9th!

March 19th, 2012 — 12:26pm  |  Reply

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