Chicken Soft Tacos and Healthy Refried Beans

From Robert Ferguson's DietFREELife Clinic (Marrianne's trainer/nutritionist)
Chicken Taco Ingredients:

• 2 precooked skinless chicken breasts, cut into 1-inch cubes
• ¾ cup low-sodium chicken broth
• 2 tsp grape seed oil
• 1 red bell pepper, seeded and sliced into long strips
• 1 green pepper, seeded and sliced into long strips
• ½ large onion, thinly sliced
• 1 clove garlic, minced
• ½ tsp ground cumin
• 8 (6-inch) low carb tortilla's (La Tortilla Factory)
• Salsa of choice
• Healthy refried beans - see recipe below

Method:

Place chicken chunks in a small bowl, cover with chicken broth, and then set aside in the fridge. In a large frying pan, heat the oil over medium heat. Sauté bell peppers and onions until the onions are clear. Add garlic, cook for 30 seconds. Add the chicken broth mixture, stir for 3 to 4 minutes until the broth evaporates. Add cumin and stir well. Cover and simmer until the tortillas are ready. Heat tortillas on a hot frying pan one at a time for 15 seconds per side. Or you can heat all of them in the over or the microwave. Fill each taco with the chicken mixture, top with salsa, and serve with ½ cup healthy refried beans.

Serves: 4 (2 tacos per person)

Approximate nutritional values per taco: 135 calories (15 grams of protein, 15 grams of carbohydrates, 2 grams of fat, 10 grams of fiber).

Healthy Refried Beans Ingredients:

• 2 tsp grape seed oil
• 1 medium onion, finely chopped
• 2 carrots, peeled and finely chopped
• 2 garlic cloves, minced
• 2 (15 oz) cans reduced sodium black beans, rinsed and drained
• ½ cup canned unsalted whole or chopped tomatoes
• ½ cup water
• ¼ tsp dried oregano
• 1/8 tsp cayenne peppers
• 1/8 tsp salt

Method:

In a large nonstick pot, heat oil over medium heat. Add onions and carrots and cook until carrots are soft and onions are clear. Add the garlic and cook for 30 seconds. Stir in the rest of the ingredients and mix well. Use a potato masher to mash everything together, being careful not to scratch the nonstick pot. Cook for about 5 minutes until heated throughout. Great side dish!

Serves: 6 (serving size is ½ cup)

Approximate nutritional analysis per serving: 130 calories (7 grams of protein, 28 grams of carbohydrates, 1.5 grams of fat, 9 grams of fiber).