Found on: www.potatogoodness.com
Bring Taco Night Back with Potatoes!
Denver, CO., October 12, 2010 – Love tacos but sworn them off because they don’t fit your weight loss plan? Here’s a good reason to reinstitute taco night – Quick & Healthy Chili and Lime Chicken Potato Tacos. This recipe and its three variations blend authentic flavors and spices like chili, cilantro, and lime to create a delicious meal.
But shhh, don’t tell the family each serving has just 220 calories and five grams of fat. Plus, adding potatoes to tacos increases the potassium and vitamin C without sodium, fat or cholesterol.
“This recipe is great for people who crave Mexican food but strive to consume fewer calories,” says Kathleen Triou, vice president of domestic marketing for the United States Potato Board. “The chili and lime flavors make this recipe truly authentic and with all four recipes under 250 calories and 7 grams of fat per serving, they’re perfect to include in a low-calorie diet.”
It’s easy to adapt the basic recipe to fit your favorite flavor profile or a vegetarian diet using one of the variations below: Chicken Verde, Turkey and Red Chili, or Soy Chorizo and Vegetable.
Suggested variations are below.
For more potato recipes and nutrition information, visit www.potatogoodness.com.
Quick and Healthy Chili and Lime Chicken Potato Tacos
Prep time: 15 minutes
Cook time: about 20 minutes total
Serves: 4
Chili and Lime Chicken Potato Tacos
1/2 pound Yukon Gold or red potatoes, cut into bite-size cubes
Olive oil cooking spray
1/2 cup chopped onion
1/2 pound diced boneless, skinless chicken breasts
1/4 cup finely chopped poblano, Anaheim or bell pepper
1 teaspoon Mexican seasoning blend
1/2 cup red chili enchilada sauce
1/2 cup shredded reduced-fat Monterey Jack cheese
8 small corn tortillas*, warmed or crunchy taco shells
Shredded cabbage or romaine lettuce, diced tomato, diced avocado, thinly sliced radishes, fresh cilantro leaves and salsa (optional toppers)
8 lime wedges
Place potatoes in a microwave-safe bowl and cover with plastic wrap. Microwave on HIGH for 5 to 7 minutes. Spray a large skillet liberally with cooking spray. Add potatoes and onion to skillet; cook over medium-high heat for 5 minutes, stirring and coating with cooking spray occasionally. Stir in chicken, pepper and seasoning and cook for 5 minutes more. Add red chili enchilada sauce and simmer for 5 minutes. Place equal amounts of cheese on each tortillas and heat in a skillet until cheese is melted. Add potato mixture and any other desired toppings. Serve with lime wedge.
*Soft homemade-style tortillas are best in this recipe and can be found at most grocery stores.
Nutritional analysis per serving: Calories: 220, Fat: 5g, Saturated Fat: 2g, Trans Fat: 0g, Cholesterol: 40mg, Sodium: 200mg, Potassium: 415mg, Carbohydrates: 25g, Fiber: 2g, Sugar: 2g, Protein: 19g, Vitamin A: 8%, Vitamin C: 25%, Calcium: 10%, Iron: 6%
VARIATIONS:
Chicken Verde Potato Tacos
Cook potatoes, onion, chicken and peppers as directed above. Omit garlic salt. Stir in 1 teaspoon Mexican seasoning blend and 1/2 cup green chile salsa.
Nutritional analysis per serving: Calories: 230, Fat: 5g, Saturated Fat: 2g, Trans Fat: 0g, Cholesterol: 40mg, Sodium: 340mg, Potassium: 397mg, Carbohydrates: 26g, Fiber: 1g, Sugar: 3g, Protein: 18g, Vitamin A: 6%, Vitamin C: 35%, Calcium: 10%, Iron: 6%
Turkey and Red Chili Potato Tacos
Sauté potatoes and onions as directed above. Omit chicken and add 1/2 lb. 99% lean ground turkey with peppers and Mexican seasoning; cook for 5 minutes more. Stir in 1/2 cup red chili enchilada sauce and simmer for 5 minutes over low heat.
Nutritional analysis per serving: Calories: 250, Fat: 7g, Saturated Fat: 2.5g, Trans Fat: 0g, Cholesterol: 40mg, Sodium: 500mg, Potassium: 303mg, Carbohydrates: 26g, Fiber: 1g, Sugar: 3g, Protein: 23g, Vitamin A: 15%, Vitamin C: 35%, Calcium: 15%, Iron: 8%
Soy Chorizo and Vegetable Potato Tacos
Omit chicken. Prepare potatoes and onions as directed above and stir in 1/2 cup soy or vegetable chorizo, 1/3 cup each: diced zucchini, diced tomatoes and chopped mushrooms with Mexican seasoning. Cook for 5 minutes more. Great topped with scrambled eggs.
Nutritional analysis per serving: Calories: 190, Fat: 6g, Saturated Fat: 2g, Trans Fat: 0g, Cholesterol: 10mg, Sodium: 280mg, Potassium: 349mg, Carbohydrates: 26g, Fiber: 2g, Sugar: 2g, Protein: 9g, Vitamin A: 10%, Vitamin C: 25%, Calcium: 15%, Iron: 8%
About the United States Potato Board
The United States Potato Board was established in 1971 by a group of potato growers to promote the benefits of eating potatoes. Recognized as an innovator in the produce marketing industry, the USPB adopted a new campaign in 2008. “Potatoes… Goodness Unearthed®” showcases the appeal of naturally nutrient-rich potatoes, also known as America’s favorite vegetable. Based in Denver, Colo., the USPB represents more than 4,000 potato growers and handlers across the country. To unearth more goodness about the USPB and its programs, visit www.potatogoodness.com.
