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Chicken and ginger tacos - microwave
Tacos are the easiest of Mexican foods to prepare. This chicken and ginger filling makes a good alternative to traditional minced beef.
What you need
- 25 g butter
- 25 g chopped almonds
- 1 clove garlic, peeled and crushed
- 350 g skinless boneless chicken breasts, chopped
- 35 g packet taco seasoning
- 175 ml hot water
- 25 g crystallised ginger, finely chopped
- 3 tsp chopped fresh coriander
- 6 taco shells
- 1 avocado
- juice of 1 lemon
Method
Melt the butter in a suitable casserole dish for 1-2 min on 100% FULL power. Add the almonds and garlic and cook for 2 min until the almonds are browned.
Toss the chicken in the taco seasoning. Stir the seasoned chicken into the almonds. Cover and cook on 100% FULL power for 4 min, stirring once.
Add the hot water to the casserole with the crystallised ginger and the coriander. Cover the dish and cook on the low rack on combination 180°C MEDIUM/LOW power for 15 min.
Remove the lid from the casserole and cook the filling for 5 min on 100% FULL power to reduce and thicken the sauce. Cover the dish and set aside.
Place the taco shells on their open sides on a suitable plate or shallow dish. Heat for 3-4 min on the low rack on combination 200°C MEDIUM power.
While the tacos are heating, peel and chop the avocado and toss in lemon juice. Stir into the chicken filling. Fill the tacos with the chicken filling.
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Preparation 20 minutes Cook 30 minutes Total 50 minutes -
Energy 287 kcal/serving Fat 10.0 g/serving Carbohydrates 99.07 g/serving Glycaemic Index 55 Glycaemic Load 9.10 
Serving suggestion
Crisp lettuce, taco sauce, grated cheese and fresh coriander.
Cook's tip
Always heat taco shells on the open end - otherwise the shell will collapse and be impossible to fill.
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1204 | 735 | 10475 | 8350 |
| Energy (kcal) | 287 | 175 | 2500 | 2000 |
| Protein (g) | 16.8 | 10.2 | ||
| Carbohydrate (g) | 20.2 | 12.3 | 345 | 275 |
| Fat (g) | 16.4 | 10.0 | 95 | 70 |
| Fat (saturated) (g) | 3.98 | 2.43 | ||
| Fibre (g) | 3.93 | 2.40 | ||
| Sodium (mg) | 154 | 94.0 | ||
| Salt (equivalent) (g) | 0.39 | 0.24 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 57.9 | 35.3 | 800 |
| Vitamin B-12 (µg) | 0.23 | 0.14 | 1 |
| Vitamin B-6 (mg) | 0.49 | 0.30 | 2 |
| Vitamin C (mg) | 7.19 | 4.39 | 60 |
| Vitamin D (µg) | 3.11 | 1.90 | 266 |
| Vitamin E (mg) | 2.62 | 1.60 | 10 |
| Zinc (mg) | 1.08 | 0.66 | 15 |
| Calcium (mg) | 59.3 | 36.2 | 800 |
| Folate (mcg) | 47.7 | 29.1 | 200 |
| Iron (mg) | 1.53 | 0.93 | 14 |
| Magnesium (mg) | 65.6 | 40.1 | 300 |
| Niacin (mg) | 7.66 | 4.68 | 18 |
| Pantothenic acid (mg) | 0.94 | 0.57 | 6 |
| Riboflavin (mg) | 0.15 | 0.09 | 1.6 |
| Phosphorous (mg) | 205 | 125 | 800 |
| Thiamin (mg) | 0.14 | 0.09 | 1.4 |
This recipe is:
Demi-veg
Egg free
Gluten free
Peanut free
Shellfish free
Wheat free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible taco seasoning or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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