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Chicken Tacos with California Prunes Salsa

As picky little kids who’d only eat our beloved PB&J sandwiches, you’d probably be surprised to know that when asked where we’d like to go to eat for our birthday dinner that we’d pick a Mexican restaurant—spices and all. We’d always order a taco salad and just loved it. So now, as girls who love the rich spices in all ethnic foods, we’re not surprised that by the time we got to college and were cooking our own meals, that one of our favorite go-tos were chicken tacos. They were easy to make, delicious and healthy and at least once a week we’d meet one of our best friends to make them with her (although we loved them so much we would have eaten them nightly!)

In fact, our love for tacos, inspired these scrumptious, waist-line friendly numbers!:

Gluten-Free Tilapia Tacos with Zucchini Tortillas

Mediterranean Fish Tacos

Avocado & Lentil Vegan Tacos

Spicy Tuna Tacos

Salmon Tacos

And now, our taco love affair has inspired a new yum-ster. And we’re especially excited about these because you can make them from scratch, or have the ingredients pre-portioned and ready to cook right at your house!

 

California Prunes are the sweetest and juiciest prunes out there, making them the best way to beat a sugar craving! Plus, they’re packed with these health benefits:

  • A serving of four to five dried plums packs 3 full grams of fiber. About half of that is soluble fiber, which helps improve satiety, lower cholesterol, and regulate blood sugar levels.
  • Research shows that eating 5-6 prunes a day may help support healthy bones and help maintain good digestive health.
  • Prunes are loaded with polyphenols, antioxidants that support your immune system, heart and eye health, memory, and more.
  • California Prune growers provide the highest quality prunes in the world.
  • A serving has just 100 calories and no fat, sodium, or cholesterol.

 

  • Chicken Tacos with California Prunes Salsa
     
    Cook time
    Total time
     
    This twist on classic chicken tacos explodes with sweet and savory flavors! Chili powder and cumin add a savory warmth to the baked chicken breasts, while California prunes add sweetness to an easy, fresh salsa. The combination of spiced chicken, sweet prunes, fresh tomatoes and cilantro, and zing from lime juice all wrapped up in a tortilla creates a fiesta with every bite! The refried black beans also got a healthy upgrade: we cut back on the fat while bumping up the flavor with spices, fresh cilantro and lime juice for a flavorful side dish that’s low in fat and high in protein and fiber. This dinner is hearty and filling, yet light enough to feel good about serving any night of the week.
    Author:
    Recipe type: Main Dish
    Cuisine: Mexican
    Serves: 2 servings
    Ingredients
    • 1 Roasted poblano
    • 3.5 oz Black beans
    • 1 Roma tomato
    • 2oz California prunes
    • 2 Shallots
    • ¼ oz Fresh cilantro
    • 1 Lime
    • 2 Chicken breasts (4oz)
    • 2 tsp Cumin spice blend (equal parts cumin & chili powder)
    • 2 oz Roasted corn
    • 4 Corn tortillas
    Instructions
    1. STEP ONE
    2. Preheat the oven to 350°.
    3. Line a rimmed sheet pan with parchment paper.
    4. Thinly slice the poblano and set aside.
    5. Drain and rinse the black beans.
    6. Cut the prunes into ¼-inch pieces. Place the prunes in a small bowl.
    7. STEP TWO
    8. Cut the tomato and shallots into ¼-inch pieces. Add HALF of tomato and shallots to the bowl with the prunes; reserve the remaining shallot for step 4 and tomatoes for step 5.
    9. Remove and discard the stems from cilantro, rough chop leaves and add only HALF to the bowl.
    10. Cut the lime in half. Squeeze HALF the lime into the small bowl. Add ¼ teaspoon of salt and a pinch of pepper. Toss well and set aside. Set aside remaining lime for step 5.
    11. STEP 3
    12. Pat dry chicken with paper towels. Add to a medium bowl. Add ONLY 1 teaspoon cumin spice blend, ½ teaspoon olive oil, and a pinch each of salt and pepper. Toss well and place the chicken on the prepared sheet pan.
    13. Bake for 15 to 20 minutes, until cooked through.
    14. Heat a small nonstick sauté pan, over medium-high heat. Spray with cooking spray, add the poblano and roasted corn and season with a pinch each of salt and pepper. Sauté for 2 minutes until warmed through. Set aside for plating
    15. STEP 4
    16. Heat a medium nonstick sauté pan over medium-high heat for 1 minute. Add the tortillas one at a time and heat for 1 minute on each side. Set aside and keep warm for plating.
    17. In the same pan over medium-high heat, spray lightly with olive oil in a spray bottle. When hot, add remaining shallot and cook for 1 to 2 minutes until softened.
    18. STEP 5
    19. Add the drained black beans and remaining cumin spice blend. Cook for an additional 1 minute.
    20. Reduce heat to medium-low, add 2 tablespoons of water and lightly mash beans with a fork. Cook until the water has been evaporated then add remaining chopped tomato. Add remaining cilantro, juice from the remaining lime, to the beans. Stir to combine, season to taste, and keep warm for serving.
    21. STEP 6
    22. Cut the chicken into ¼-inch pieces.
    23. Place two tortillas each on two plates.
    24. Divide the chicken and poblano and corn mixture between the tortillas.
    25. Top with the prune salsa and serve the tacos with refried beans on the side.
    26. Enjoy!
    Nutrition Information
    Serving size: 2 tacos Calories: 430 Fat: 6 g Saturated fat: 5 Carbohydrates: 63 Sugar: 8 Sodium: 450 mg Fiber: 11 Protein: 34

Chicken Tacos with California Prune Salsa | The Nutrition Twins

We are honored to have partnered with Chef’d and California prunes to create these meals!

Gluten-Free Tilapia Tacos with Zucchini Tortillas

In college we went on a zucchini kick.  It wasn’t necessarily intentional—we just liked zucchini and it turned up in nearly every dinner dish we made, adding a deliciously slightly sweet flavor and a bit of a meaty texture.  Burritos, pasta, wraps, sandwiches, it was there.  Now, as registered dietitians, we appreciate zucchini even more, knowing it is a nutrient-powerhouse, thanks to its’ fiber, phytonutrients, vitamin C and eye protective nutrients (lutein, zeaxanthin and beta-cryptoxanthin).   So the other night when we made a new gluten free taco dish, old reliable happened to be in the house and we just had to add it- -putting a new twist on tacos.

And although we’re registered dietitian nutritionist who appreciate wholesome carbs (you better believe you read that right 😉 !), we don’t mind that this scrumptious taco swaps them for a just as satisfying, lower calorie surprise!  Instead of the traditional white or wheat tortilla say hello to this gluten-free zucchini taco shell that is stuffed with yummy, kickin’ flavors like cayenne-seasoned tilapia, red cabbage, tomatoes, and cilantro! Packed with protein, this dish is super satisfying!

 

Tacos 1 original (1)

 

Psst… looking for more healthy recipes? Please feel free to search this site! And here are a few to try…

 Turkey Stir-fry Fiesta

Lentil Vegetable Soup

One-Pot Black Bean Quinoa Chili with Avocados 

Tacos 4 logo

 

Gluten-Free Tilapia Tacos with Zucchini Tortillas

Makes two tacos

Ingredients

For the zucchini tortillas:

1 cup zucchini, shredded

1 egg (we use Eggland’s Best because they use an all vegetarian hen feed and their eggs have 25% less saturated fat and 5X the vitamin D of other eggs)

1 tsp. oregano, fresh, chopped

1 tsp. fresh, chopped basil

6 Tbsp. gluten free flour

 

For the filling:

3 ounces tilapia (approx. 1 medium filet)

Dash red cayenne pepper (adjust for personal preference of spiciness)

1/4 cup cabbage, shredded

1/4cup tomato, diced

4 heaping spoonfuls plain Greek yogurt (about ½ cup)

Sprinkle cilantro

1 lime, squeezed for juice

 

Directions

For tortillas

  1. Preheat oven to 350 degrees F and set aside a baking sheet covered in wax paper.
  2. Squeeze out excess juice from the shredded zucchini with your hands and discard juice.
  3. Mix zucchini, egg, oregano and basil in a bowl.
  4. Using a spoon, mix in flour, adding a few tablespoons at a time until all mixed in.
  5. On a cutting board, sprinkle flour and divide the zucchini mixture in half.
  6. Flatten each part of zucchini mixture to a thin, round tortilla shape that is no thicker than 0.2mm thick.
  7. Place the two tortillas on covered baking sheet and place in oven.
  8. Bake for about 20 minutes or until edges are golden brown.
  9. Set aside on a baking rack after they are done.

 

For the filling:

  1. Thaw out fish if frozen.
  2. Spray a skillet with cooking spray and turn on stove to medium heat.
  3. Cook the fish in the skillet. Add a dash of cayenne pepper while the fish is cooking (careful, it may make you sneeze/cough if you get too close!)
  4. After the fish is done cooking, cut the lime in half and squeeze juice over the meat.
  5. Add approximate measurements of toppings such as the fish, cabbage, tomatoes, Greek yogurt, lime juice, and cilantro. (the nutrition facts are for those measurements but you can add more or less to account for your own personal tastes/cravings!!).
  6. Dig in and enjoy!

Nutrition facts (for one taco)

Calories: 198, carbs: 23g, fat: 6g, saturated fat: 1g, protein: 21g, sodium: 100mg, fiber: 2g

Nutrition facts (for two tacos)

396 Calories, 45 g carbs, 12g fat, 2 g saturated fat, 42 g protein, 200 mg sodium, 4 g fiber

 

Tacos 3 original (1)

The Nutrition Twins work with Eggland’s Best to help people get more nutrients from their food.

Gluten-Free Tilapia Tacos with Zucchini Tortillas
 
Author:
Serves: 2 tacos
Ingredients
  • For the zucchini tortillas:
  • 1 cup zucchini, shredded
  • 1 egg (we use Eggland's Best because they use an all vegetarian hen feed and their eggs have 25% less saturated fat and 5X the vitamin D of other eggs)
  • 1 tsp. oregano, fresh, chopped
  • 1 tsp. fresh, chopped basil
  • 6 Tbsp. gluten free flour
  • For the filling:
  • 3 ounces tilapia (approx. 1 medium filet)
  • Dash red cayenne pepper (adjust for personal preference of spiciness)
  • ¼ cup cabbage, shredded
  • ¼cup tomato, diced
  • 4 heaping spoonfuls plain Greek yogurt (about ½ cup)
  • Sprinkle cilantro
  • 1 lime, squeezed for juice
Instructions
  1. Thaw out fish if frozen.
  2. Spray a skillet with cooking spray and turn on stove to medium heat.
  3. Cook the fish in the skillet. Add a dash of cayenne pepper while the fish is cooking (careful, it may make you sneeze/cough if you get too close!)
  4. After the fish is done cooking, cut the lime in half and squeeze juice over the meat.
  5. Add approximate measurements of toppings such as the fish, cabbage, tomatoes, Greek yogurt, lime juice, and cilantro. (the nutrition facts are for those measurements but you can add more or less to account for your own personal tastes/cravings!!).
  6. Dig in and enjoy!
Nutrition Information
Serving size: 2 tacos Calories: 396 Fat: 12 g Saturated fat: 2 g Carbohydrates: 45 g Sodium: 200 mg Fiber: 4 g Protein: 42 g

Gluten_Free_Tilapia_Tacos_Collage

Avocado & Lentil Vegan Tacos

As registered dietitians and personal trainers if there’s one thing that we’ve learned from our clients, it’s the same thing that life’s taught us, too –there’s nothing more valuable than having a few healthy, satisfying, weeknight meals that you can turn to that can be tossed together in less than 30 minutes.  Who’s got time to slave over the stove after a long day?  Not us–and not you! So we’ve got your watch, your healthy heart and little waist-line with this meal! 😉 We’ve been loving the satisfying combo of fiber and protein from lentils and we knew we had to test out this meal.  We weren’t disappointed–in fact, we fell tongue over lentil for it! 🙂  Give these tacos a whirl, you may just call these dinner –a few nights a week!

 

Avo_Lentil_Vegan_Taco_smcropLOG 

Easy—ready to eat in less than 30 minutes!

Hello Meatless Monday that’s so delish even meat lovers won’t miss the beef!

Pssst… if you’re serving these and looking for some sides or other dishes, you may enjoy these:

Skinny Avocado “Fries”

Egg & Veggie Stuffed Bread

Skinny Potato Skins

Sweet Potato Chips with Sea Salt & Dark Chocolate Drizzle

Skinny Guacamole

Skinny Chocolate Chunk Cookies

Chocolate Drizzled Granola Balls

Creamy Vanilla Coconut Coffee

Avo_Lentil_Vegan_Taco2_logoAvocado & Lentil Vegan Tacos

Get ready to dive into these yumsters–you’ll never look back–and you’ll never feel better! 😉

Make 4 servings
Ingredients:
1 tablespoon olive oil
1 teaspoon ground cumin
1 teaspoon chili powder
¼ teaspoon cayenne powder
Fresh ground black pepper to taste
2½ cups pre-cooked lentils (we used Trader Joe’s Ready-to-Eat Steamed Lentils}
¼ cup water
8 whole grain corn tortillas, ideally organic or Non-GMO
1 avocado
1 large tomato

Directions:
1. Heat oil a large pan over medium-low heat. Once oil is warm, add cumin, chili powder and cayenne and stir until fragrant.
2. Add lentils and water and stir. Season with cracked pepper. Allow mixture to heat over low heat to simmer for several minutes until heated through.
3. Meanwhile slice avocado and tomato and place 2 tortillas on 4 plates.
4. Add salt to the lentil mixture if using, and stir in. Adding it last will help you to need less salt.
5. Add about ¼ cup of lentils in a row down the middle of each tortilla. Top with tomato and avocado. Flip the tortalla in half and serve, enjoy!

Nutrition Facts Per 2 Tacos: 405 Calories,  9 g fat, 61 g carbohydrate, 20 g protein, 500 mg sodium, 14 g fiber

Avocado & Lentil Vegan Tacos
 
Author:
Serves: 4
Ingredients
  • 1 tablespoon olive oil
  • 1 teaspoon ground cumin
  • 1 teaspoon chili powder
  • ¼ teaspoon cayenne powder
  • Fresh ground black pepper to taste
  • 2½ cups pre-cooked lentils (we used Trader Joe's Ready-to-Eat Steamed Lentils}
  • ¼ cup water
  • 8 whole grain corn tortillas, ideally organic or Non-GMO
  • 1 avocado
  • 1 large tomato
Instructions
  1. Directions:
  2. Heat oil a large pan over medium-low heat. Once oil is warm, add cumin, chili powder and cayenne and stir until fragrant.
  3. Add lentils and water and stir. Season with cracked pepper. Allow mixture to heat over low heat to simmer for several minutes until heated through.
  4. Meanwhile slice avocado and tomato and place 2 tortillas on 4 plates.
  5. Add salt to the lentil mixture if using, and stir in. Adding it last will help you to need less salt.
  6. Add about ¼ cup of lentils in a row down the middle of each tortilla. Top with tomato and avocado. Flip the tortalla in half and serve, enjoy!
Nutrition Information
Serving size: 2 tacos Calories: 405 Fat: 9 g Carbohydrates: 61 g Sodium: 500 mg Fiber: 14 g Protein: 20 g

Avocado Lentil Tacos_collage

Salmon Tacos!

This satisfying meal is delicious and just 205 calories for 2 tacos!  It also packs in Vitamin B12 to help keep your nerve and blood cells healthy and strong!

fish tacos in pumpkin seed chipotle sauce with pan-fried avocado

 


If you’ve heard all the rage about people taking B vitamins like B12, then you know B12 is one hot vitamin.

It can be found a large variety of animal foods—but plant foods don’t contain vitamin B12 unless they are fortified with it. Some of best sources of vitamin B12 are fish, meat, poultry, eggs and milk. The top sources are beef liver and clams.

To help you get this vitamin in your diet, we’ve whipped up a vitamin B12 rich recipe for you to try today – Salmon Tacos!

 

(Pssst… looking for more fish recipes?  Try these…

Soy Ginger Salmon

Blackened Wild Flounder

Baked Talapia with Wild Blueberry Chipotle Chutney

Dijon Salmon Cakes

SALMON TACOS

SERVES: 4

INGREDIENTS

  • Cooking spray or olive oil in a spray container
  • 2 (3 oz.) salmon fillets
  • 2 teaspoons fajita seasoning
  • 2 cups shredded cabbage (ideally a mixture of green and purple)
  • 1 tablespoon fresh lime juice
  • 1/4 teaspoon salt
  • 3 tablespoons chopped fresh cilantro
  • 8 (6-inch) corn tortillas
  • 2 1/2 tablespoons non-fat Greek yogurt, divided (optional)1/2 avocado, pitted and diced
  • 1 medium tomato, chopped
  • Low-fat cheddar, for garnish (optional)
  • Lime, for garnish (optional)
  • Salsa, for garnish (optional)

DIRECTIONS

1. Preheat oven 350 degrees. Lightly spray a baking sheet with the oil. .

2. Sprinkle both sides of fish with fajita seasoning, gently pressing into flesh. Bake in oven for about 10-15 min or until internal temperature is 145 degrees. Cut into small pieces and keep warm.

3. In a small bowl, mix together cabbage, lime juice, salt, and cilantro.

4. Wrap the tortillas in paper towels, and microwave 1 minute on HIGH or until they’re warm.

5. Spread 1 teaspoon yogurt on each tortilla.  In the center of each tortilla add some of the cabbage mixture, the salmon, tomatoes and avocado. . Garnish with lime, salsa or cheese if desired.

Enjoy!!

What other vitamin B12 rich foods have you eaten? Eggs in an omelet? Milk in a healthy homemade yogurt?

Nutrition Facts per serving (2 tacos): 205 calories, 7 g fat, 1 g saturated fat, 217 mg sodium, 26 g carbs, 6 g fiber, 2 g sugar, 13 g protein


For more delicious, healthy comfort foods, check out The Nutrition Twins’ Veggie Cure!!

 

Salmon Tacos!
 
Nutrition Facts per serving (2 tacos): 205 calories, 7 g fat, 1 g saturated fat, 217 mg sodium, 26 g carbs, 6 g fiber, 2 g sugar, 13 g protein
Author:
Serves: 4
Ingredients
  • Cooking spray or olive oil in a spray container
  • 2 (3 oz.) salmon fillets
  • 2 teaspoons fajita seasoning
  • 2 cups shredded cabbage (ideally a mixture of green and purple)
  • 1 tablespoon fresh lime juice
  • ¼ teaspoon salt
  • 3 tablespoons chopped fresh cilantro
  • 8 (6-inch) corn tortillas
  • 2½ tablespoons non-fat Greek yogurt, divided (optional)1/2 avocado, pitted and diced
  • 1 medium tomato, chopped
  • Low-fat cheddar, for garnish (optional)
  • Lime, for garnish (optional)
  • Salsa, for garnish (optional)
Instructions
  1. Preheat oven 350 degrees. Lightly spray a baking sheet with the oil. .
  2. Sprinkle both sides of fish with fajita seasoning, gently pressing into flesh. Bake in oven for about 10-15 min or until internal temperature is 145 degrees. Cut into small pieces and keep warm.
  3. In a small bowl, mix together cabbage, lime juice, salt, and cilantro.
  4. Wrap the tortillas in paper towels, and microwave 1 minute on HIGH or until they're warm.
  5. Spread 1 teaspoon yogurt on each tortilla.  In the center of each tortilla add some of the cabbage mixture, the salmon, tomatoes and avocado. . Garnish with lime, salsa or cheese if desired.
  6. Enjoy!!
  7. What other vitamin B12 rich foods have you eaten? Eggs in an omelet? Milk in a healthy homemade yogurt?