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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. - Check to make sure the ketchup, vinegar, and Worcestershire sauce are gluten-free. Lea & Perrins brand Worcestershire sauce, as sold in the United States, is gluten-free.

 

"It doesn't hurt if you get sauce on your shirt."
-Heloise

The refrigerator light goes on...

Barbecue chicken tacos. It really works and is a great weeknight meal. You can use the barbecue sauce in the recipe or purchase a ready-made one. If you are going to choose a bottled barbecue sauce, look for one that is lower in sodium - there are a lot of them on the market. Look for no more than about 150 milligrams of sodium in 2 tablespoons.

Onions

There are two main categories of onion: green onions and dry onions. Both types are the underground bulb of a plant related to the lily.

Dry onions include yellow (sometimes called Spanish onions), white, and red onions. Choose firm onions with no green sprouts and no soft spots or darkening of the skin.

There are two types of dry onions: those harvested during spring and summer have a higher moisture content and are known as "fresh onions." They have thin, light skins and are milder. Because of the amount of moisture they don't keep well. Fresh onions are also known as "long-day" onions.

"Storage onions" grow August through May and have a thicker, papery skin and are more pungent. The low moisture means that they will keep well. Onions grown in the winter may be labeled "short-day" onions.

There are a number of sweet onion varieties and have traditionally been "fresh onions," but many are now grown year round. Two of the most famous are the Vidalia and the Walla Walla onion. These short-day onions have a very high sugar content - up to 15% - accounting for their milder and sweeter flavor.

4 ounces chopped onion = 43 calories, 0 fat, 0g sat fat, 0g mono fat, 1g protein, 10g carbohydrates, 3mg sodium, 0mg cholesterol, 0 mcg Vitamin K


 

Barbecue Chicken Tacos



Servings = 4 | Serving size =3 tacos

Cooking Time = 60 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6.

This recipe makes great leftovers, hot or cold.

2 tsp olive oil
1 large white onion (thinly sliced)
1 lb boneless skinless chicken thighs
2 Tbsp ketchup
1 Tbsp apricot or peach preserves
2 Tbsp cider vinegar
2 tsp Worcestershire sauce
1/2 tsp chili powder
1 1/2 tsp paprika
1/4 tsp dry mustard
1/4 tsp salt
12 corn taco shells
8 large leaves Romaine lettuce (thinly sliced)

Barbecue Chicken Tacos from Dr. Gourmet
Preheat the oven to 325 F.

Place the olive oil in a large skillet and add the onions.

Toss well until coated and place the pan in the oven.

Place the chicken thighs in a second large skillet and place the skillet in the oven.

While the chicken and the onions are cooking, place the ketchup, preserves, vinegar, Worcestershire, chili powder, paprika, mustard, and salt in a small bowl and whisk until smooth.

After about 10 minutes, toss the onions well and return the pan to the oven. Then turn the chicken thighs over in the other pan.

After another 5 minutes toss the onions again. Add the barbecue sauce to the chicken and stir well.

After another five minutes, toss the onions again. Remove the chicken from its pan and slice into thin strips. Return the chicken to the pan, toss well with the barbecue sauce, and return to the oven.

Cook the onions and chicken for another 10 minutes. Stir each about every 3 minutes.

Place the cooked onions in the bottoms of the taco shells and top with the chicken.

Add the lettuce to the tacos and serve.

Nutrition Facts

Serving size = 3 tacos

Servings = 4

.

Amount Per Serving

Calories 408 Calories from Fat 142
  % Daily Value
Total Fat 15g 27%
    Saturated Fat 2g 11%
    Monounsaturated Fat 0g  
    Trans Fat 6g  
Cholesterol 94mg 32%
Sodium 432mg 18%
Total Carbohydrates 40g 15%
    Dietary Fiber 4g 16%
    Sugars 9g  
Protein 26g  
Vitamin A 22% Vitamin C 19%
Calcium 10% Iron 18%
Vitamin K 17 mcg Potassium 612 mg
Magnesium 84 mg

 

 

 
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