Wednesday, February 22, 2012

Chicken Taquitos

I buy frozen vegetables, especially the ones that come in the steamer bags. They are easy to prepare, retain more nutrients than canned vegetables, and they just taste better. The aisle at the grocery store that has the frozen veggies also has a lot of other stuff that is questionable when it comes to nutrition. Such as the boxed meals (weight watchers, lean cuisine, healthy choice, etc), pizza, fish sticks, tater tots, and frozen Mexican food.

Each time I pass the section with tamales, burritos, and taquitos I pause. I look longingly at the colorful boxes of taquitos and then remember how much sodium is packed into those little fried rolled up goodies. I remember that the once or twice I've actually purchased them, I was sorely disappointed with the sparse amount of actual protein and lack of any flavor other than salt. Goya Chicken Taquitos are fairly low in points (2 points per taquito) but really do lack flavor and meat. So, I begrudgingly move on down the aisle.

I have seen a recipe for "creamy chicken taquitos" floating around the blogosphere. The recipe seems to be made like a weird version of chicken tacos. It uses a mixture of cream cheese, salsa, spices, and cheese all rolled up with the chicken in a flour tortilla. Honestly, the ingredient list alone on this was unappetizing to me so I kept looking for a more traditional taquito recipe.

This recipe came out really good. It is not point friendly by any means but it is filling and really hits the spot when you just have to have a taquito. There is enough chicken filling to make very hearty taquitos (or you can make more taquitos and decrease the points per serving) that are spiced just right. Once you add on toppings, it is the perfect dinner. And to make this even better, you can make and freeze them. Just freeze them before baking them, then store them in individual servings (or dinner for 2 sizes) in freezer bags. When you want a quick dinner, just take them out and go straight from the freezer to the oven and bake at 425F for 20-25 minutes.

Chicken Taquitos
Adapted from What's Cookin', Chicago?

1 Tablespoon Olive Oil
1 Pound Boneless, Skinless Chicken Breast Halves, boiled and shredded
1 Medium Yellow Onion
2 teaspoons Minced Garlic
1 teaspoon Paprika
1 teaspoon Ground Cumin
1 teaspoon Salt
24 Corn Tortillas (6 inch)
1 Cup Fat-Free Reduced-Sodium Chicken Broth
12 oz Shredded Cheddar Cheese
24 Tablespoons (about 3/4 cup) Fat-Free Sour Cream
1 Medium Avocado

  1. Preheat oven to 425F and spray a baking sheet (with sides) with olive oil cooking spray.
  2. Heat olive oil in a skillet over medium heat.
  3. Add the onion and garlic. Cook until translucent.
  4. Add the cumin, paprika, and 1/2 teaspoon of salt. Cook for 1-2 minutes, until fragrant.
  5. Remove from heat and add the chicken. Toss well.
  6. In a pot large enough to fit the tortillas, heat the chicken broth.
  7. Carefully dip a tortilla into the chicken broth. (It may be easier to brush the tortillas with the broth, using a pastry brush.)
  8. Lay the dipped tortilla onto a work surface and spread 2-3 tablespoons of chicken on the bottom 1/3 of the tortilla.
  9. Top with about a tablespoon of cheese.
  10. Carefully roll the tortilla and place on the baking sheet seam side down.
  11. Repeat with the remaining tortillas.
  12. Spray the tops of the taquitos with olive oil cooking spray and place in the oven.
  13. Bake for 12-15 minutes, until crisp and lightly brown.
  14. Mash the avocado in a bowl and add 1/2 teaspoon salt.
  15. Serve taquitos with guacamole and sour cream.

Yields: 12 servings (2 taquitos per serving)

No comments:

Post a Comment