Healthy Taco Recipes: Buffalo Chicken, Chicken 'n Waffle
1/2 of recipe (2 tacos): 309 calories, 7g total fat (2.5g sat fat), 705mg sodium, 24.5g carbs, 3g fiber, 3.5g sugars, 34.5g protein
Green Plan SmartPoints® value 8*
Blue Plan (Freestyle™) SmartPoints® value 5*
Purple Plan SmartPoints® value 5*
We love Buffalo wings... but not the part where our hands get covered in sauce. This fun twist on the classic is less messy and tastes fantastic!
Cook: 10 minutes
8 oz. raw boneless skinless chicken breast
Dash each salt and black pepper
1 tbsp. fat-free plain Greek yogurt
2 tsp. Frank's RedHot Original Cayenne Pepper Sauce
Four 6-inch corn tortillas
3/4 cup shredded iceberg lettuce
1/3 cup shredded carrots
1/4 cup fat-free plain Greek yogurt
2 tsp. Frank’s RedHot Original Cayenne Pepper Sauce
2 tbsp. crumbled blue cheese
2 tsp. grated Parmesan cheese
Pound chicken to an even thickness, and season with salt and pepper. Bring a skillet sprayed with nonstick spray to medium heat. Cook chicken for about 4 minutes per side, until cooked through. Transfer to a cutting board.
Meanwhile, in a medium bowl, combine yogurt, hot sauce, and 1 tsp. water. Mix until uniform.
Chop chicken and add to the bowl. Stir to coat.
To make the topping, in a small bowl, combine yogurt with hot sauce and 1 tsp. water. Mix until smooth. Fold in blue cheese and Parm. Mix until uniform.
On a microwave-safe plate, microwave tortillas for 30 seconds, or until warm.
Evenly distribute lettuce and chicken mixture among the tortillas, followed by the topping. Sprinkle with carrots.
MAKES 2 SERVINGS
Entire recipe: 380 calories, 5.5g total fat (1g sat fat), 825mg sodium, 45.5g carbs, 5g fiber, 10g sugars, 35g protein
Green Plan SmartPoints® value 10*
Blue Plan (Freestyle™) SmartPoints® value 7*
Purple Plan SmartPoints® value 7*
This might be the most efficient way to eat chicken and waffles! Bonus: Our crispy chicken is baked, not fried...
Cook: 30 minutes
2 frozen low-fat waffles, thawed
2 1/2 tbsp. whole-wheat panko breadcrumbs
1/8 tsp. onion powder
1/8 tsp. salt
Dash black pepper
1/4 cup (about 2 large) egg whites or fat-free liquid egg substitute
1/8 tsp. maple extract
One 4-oz. raw boneless skinless chicken breast cutlet
1 tbsp. lite pancake syrup (or HG Alternative)
Preheat oven to 425 degrees.
With a rolling pin, flatten thawed waffles as much as possible. Evenly drape each waffle over one side of an 8” X 8” baking pan, like upside-down tacos.
Bake until crispy and firm, about 10 minutes.
Plate waffle taco shells, and let cool.
Reduce oven temp to 375 degrees. Spray the baking pan with nonstick spray.
Meanwhile, in a wide bowl, mix breadcrumbs with seasonings.
In a second wide bowl, mix egg whites/substitute with maple extract.
Pound chicken to an even thickness, and cut into 4 thin strips. Place in the bowl of egg whites/substitute, and flip to coat.
One at a time, shake chicken cutlets to remove excess egg, and lightly coat with seasoned crumbs. Evenly place in the baking pan.
Bake for 8 minutes.
Flip chicken. Bake until cooked through and crispy, 8 - 10 minutes.
Place chicken in waffle taco shells, and drizzle chicken with syrup.
MAKES 1 SERVING
HG Alternative: We call for lite syrup as opposed to sugar-free syrup because it's easier to find natural lite options. If made with sugar-free syrup, this recipe will have 360 calories [Green Plan SmartPoints® value 9*; Blue Plan (Freestyle™) SmartPoints® value 6*; Purple Plan SmartPoints® value 6*].
Chew on this:
It's May 4th, a.k.a. Star Wars Day... May the 4th be with you! (Get it?!) If you're planning a movie marathon, we recommend these DIY popcorn treats!
Tacos for everyone! Click "Send to a Friend" right away...
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SmartPoints® value* not what you expected? We follow the same method as WW (formerly known as Weight Watchers) when calculating the value of a recipe: We add up the SmartPoints® values* of the individual ingredients using the Recipe Builder, not the calculator. (Many foods have a value of zero and remain zero in recipes.)
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