Spicy Chicken and Black-Bean Tacos (Phase 2)
Makes 4 servings
Description
Seasoned with a flavorful dry rub that's put together with simple pantry basics, these soft tacos are tasty and easy to prepare.
Prep time: 15 minutes
Start to finish: 15 minutes
Ingredients
Rub
2 teaspoons garlic powder
2 teaspoons paprika
2 teaspoons dried thyme
1 teaspoon cayenne
1 teaspoon freshly ground black pepper
Chicken
1 pound boneless, skinless chicken breasts
1 1⁄2 tablespoons extra-virgin olive oil
1 medium onion, chopped
1 (15-ounce) can black beans, rinsed and drained
1 medium tomato, chopped
1⁄4 cup minced fresh cilantro, plus whole leaves for garnish
4 (8") whole-wheat tortillas
Instructions
For the rub: In a small bowl, combine garlic powder, paprika, thyme, cayenne, and black pepper.
For the chicken: Lightly pound each chicken breast to an even 1⁄2" thickness. Rub a thick layer of the spice mixture onto both sides of each chicken breast.
In a large heavy skillet, heat 1 tablespoon of the oil over high heat until hot but not smoking. Add chicken and cook until blackened on both sides and cooked through, 2–3 minutes per side. Transfer chicken to a cutting board.
Reduce heat to medium and add remaining 1⁄2 tablespoon of oil and onion to the skillet. Cook, stirring to scrape up any brown bits clinging to the bottom of the skillet, until onion is softened, 1–2 minutes. Add beans and cook until heated through, 2–3 minutes. Remove from the heat and stir in tomato and minced cilantro.
Warm tortillas according to package directions. Cut chicken on the diagonal into 1⁄2"-thick slices. Place tortillas on 4 plates. Divide chicken and beans among tortillas. Fold tortillas into cones and top with cilantro leaves.
Nutritional information
410 calories
10 g total fat (1 g sat)
42 g carbohydrate
36 g protein
8 g fiber
540 mg sodium

ps- this can be a phase I dish very easily...just don't use the whole wheat tortillas. I like to eat this kind of dish on top of greens or if you want to wrap it, use a large romaine lettuce leaf