Healthy Chicken Tacos

Hi frenzzZz! :3

Today’s recipe can either be a meal or a snack, crispy or soft, healthy or guilty, delicious or….well delicious! We’re gonna learn to make some Chicken Tacos from scratch! This recipe is inspired by one of my favourite places to enjoy a taco in Islamabad i.e. District 6. I’ve done a healthy version by substituting all the unhealthy fats in this recipe and used baking as a cooking method instead of frying. You can go an extra mile by substituting white flour with whole wheat flour as well. These tacos are done in two ways; with soft tortillas and hard taco shells. The dough for the hard taco shells is the same that I use to make nachos. The recipe is super simple and lip-smacking. There’s not much to be said so let’s get making them!


Ingredient List: 

Recipe Difficulty Level: Basic
Serving: 5-6 people 
Prep Time: 40 mins 
Cook and Assemble Time: 15 mins 

For Chicken Tenders:

Boneless Chicken (بغیر ہڈیوں کے مرغی) 
	130 grams or 1 cup

Egg (انڈہ)
	1 whole

Yoghurt or Curd (دہی)
	1 tablespoon

Mustard Sauce (رائی کی چٹنی)
	1 teaspoon

Red Chilli Powder (لال مرچ پاؤڈر)
	1/2 teaspoon

Garlic Powder (لہسن پاؤڈر) (or freshly crushed)
	1/2 teaspoon

Black Pepper Powder (کالی مرچ پاؤڈر)
	1/2 teaspoon

Salt (نمک)
	to taste

White Flour (میدہ)
	1 tablespoon

Bread Crumbs (ڈبل روٹی کا چورا)
	1/2 cup heaped

Parmesan (optional, add more bread crumbs) 
	1/4 cup

Dried Parsley (دھنیا)
	1 tablespoon

Olive Oil (زیتون کا تیل) 
	for brushing during baking

For Sauce: 

Yoghurt (دہی)
	1/2 cup

Thousand Island Dressing 
	1/4 cup

Hot Sauce (چلی ساس)
	to taste

Mustard Sauce (رائی کی چٹنی)
	1 teaspoon

For Salad:

Red Cabbage (سرخ بند گوبھی)
	1 cup

Onions (پیاز) (preferably red) 
	1/2 cup

Fresh Corriander or Parsley  (دھنیا)
	3 tablespoons

Boiled Corns (ابلے ہوئے مکئی کے دانے) 
	1/4 cup

Lemon (لیموں)
	2 whole, cut in wedges

Jalapenos (optional)
	for garnish

For Hard Taco Shells:

Corn Meal (مکئی کا آٹا)
	1 cup

White Flour (میدہ)
	1/2 cup

Dried Oregano (اوریگانو)
	1/4 teaspoon

Black Cumin Seeds (کالا زیرہ)
	1/2 teaspoon

Salt (نمک)
	to taste

Yoghurt (دہی)
	1 tablespoon

Olive Oil (زیتون کا تیل)
	2 tablespoons

Water (پانی)
	3/4 cup

For Flour Tortillas:

White Flour (میدہ) 
	1 cup

Salt (نمک)
	to taste

Olive Oil (زیتون کا تیل)
	1 tablespoon

Water (پانی) 
	1/2 cup

Tools Required:

Mixing Bowl
Spoons
Food Processor or Stand Mixer (for dough making)
Cling Wrap
Rolling Pin
Cooking Stove
Kitchen Oven
Baking and Cupcake Trays
Tongs
Flat Skillet or Tawa
Kitchen Cloth
Knife

Steps:

  1. Start by marinating your chicken strips in egg, yoghurt, mustard sauce, red chilli powder, garlic powder, black pepper powder, salt, and white flour. Set it aside for at least 15 minutes.
  2. Make your dough for hard taco shells by mixing dry ingredients (corn meal, white flour, dried oregano, black cumin seeds, and salt). You can do it in a food processor, stand mixer or simply by hand. Add yoghurt and olive oil. Mix while adding water until it forms a crumbly dough. Knead it into a slightly hard dough on a floured surface. Cover and rest it for 10 minutes before rolling.
  3. For making soft tortilla dough, mix white flour, salt, and olive oil while gradually adding water just as done for the hard shells. Knead to form a firm elastic dough. Cover and rest for 10 minutes before rolling.
  4. Meanwhile prepare your vegetables for the salad. You can use red cabbage, onions, fresh coriander, and boiled corns. Squeeze half a lemon and toss them together. You can save additional lemon wedges and jalapenos for garnish.
  5. Whip up the sauce using yoghurt, thousand island dressing, hot sauce, and mustard sauce. You can use any other sauces or seasonings you like to make it your own.
  6. Roll out your dough for hard taco shells. Cut out circles and use the remaining dough to make nachos or additional shells. You can get 12 regular-sized tortillas depending on the cutter you use. You can even divide it into dough balls but it is easier to handle this dough using a circle cutter. Flatten the cut outs. You can either fry or bake them. If you wish to bake them, you have to heat it on a skillet first. Do not cook it all the way through. We just want the flour molecules to bind. This will help us shape our taco shells without cracking or wilting.
  7. After heating them, make sure to keep them warm in a kitchen cloth otherwise they will cool in the shape they are kept it. I used a cupcake tray to hold the shells in place. You can brush the shells slightly with oil or bake them as is. Keep them in a preheated oven at 180 degrees Celsius for 10 minutes. Take them out and cool them until crisp.
  8. Then, divide your tortilla dough into equal pieces. You can get 8 mini tortillas and 4 regular-sized tortillas with this recipe. Roll and flatten them out and cook them on a flat skillet or a tawa as you would cook a chapati. Keep them warm in a kitchen cloth.
  9. Once everything is prepped, bake or fry your marinated chicken strips after coating them with a mixture of bread crumbs, grated parmesan, and dried parsley. If you are baking them, brush them with some oil and bake them in a preheated oven at 180 degrees Celsius for 10 minutes. Flip them and bake for another 10 minutes.
  10. Serve your tacos. You can even assemble them or let everyone build their own taco. Put on a good movie or a series, make them for game day or simple enjoy as they are!!

DSCN9503


Tutorial:

I hope you liked the recipe for these healthy chicken tacos. If you make them, please do share your experience. Any other suggestions, recommendations and queries are always welcome. To watch the video tutorial for this recipe, click on the link below:

Healthy Chicken Tacos 

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