Yesterday was one of those days at work...things were crazy-busy from the minute I got to the office, which meant I had no time to stop for even a minute and decide what Russ and I would have for dinner. That's usually one of my favorite daily distractions...looking around online for a new recipe, pulling something out of a favorite cookbook, or calling my Mom to see if she has any recommendations. Anyway, there was no time for that yesterday, but it turned out to be a good thing...because Russ and I created what we think is truly an original (drum roll, please): Tacos Carolina.
The basic idea is BBQ chicken with cole slaw (a popular combo in the south) wrapped up in a soft taco. Only healthier and with a twist. Here's the scoop:
For 2 servings:
2 4-oz. boneless, skinless chicken breasts
4 tbsp. apple butter BBQ sauce* (try Windy Hill Orchard apple butter BBQ sauce)
1/3 cup shredded red cabbage**
1/3 cup grated carrots**
1/3 cup shredded broccoli stems**
5 tbsp. fat free honey dijon salad dressing (try Kraft FREE Honey Dijon)
2 whole wheat tortillas (look for Mission Carb Balance tortillas)
Brush the chicken breasts with BBQ sauce; grill until tender (if you have a Foreman grill, that's definitely the way to go!). While the chicken is grilling, toss shredded cabbage, carrots, and broccoli with honey dijon dressing. When the chicken comes off the grill, cut it up into bite-sized pieces. Wrap up the chicken and cole slaw in the whole wheat tortillas, and you've got lean, healthy, Tacos Carolina!
*If you don't have access to a jar of Apple Butter BBQ Sauce, you can certainly use almost any BBQ sauce you have in the fridge. Something with a sweeter flavor, like honey BBQ sauce, makes a nice contrast to the tangy slaw.
**For a great time-saver, pick up a bag of prepared cole slaw mix in the produce section of your grocery store.
Nutritional info (per serving):
Calories: 328
Fat: 4
Carbs: 40
Protein: 31
For those of you doing the low-carb thing (yes, I did it before my wedding...and yes, it works!), skip the tortilla and have a low-carb, high-protein BBQ chicken salad. If you leave out the tortilla and have 6 ounces of chicken instead of 4 ounces, here's what you'll end up with:
Calories: 310
Fat: 3
Carbs: 28
Protein: 41
Give it a try and let me know what you think!
Kate, Havent tried the sweet potato mash yet but you could use butternut squash i n place of the sweet potatoes for less calories and carbs and more beta carotene. Just a thought! Mom
Posted by: cj | February 15, 2007 at 06:36 AM