Heart-Healthy Chicken Tinga
Savor the bold, smoky flavors of *Heart-Healthy Chicken Tinga*, a lighter twist on a classic Mexican favorite that's as nutritious as it is delicious. This recipe features tender, shredded chicken breast simmered in a rich, tangy tomato-chipotle sauce infused with aromatic cumin, oregano, and a hint of adobo spice. Made with wholesome, low-sodium ingredients like no-salt-added diced tomatoes and whole wheat tortillas, this dish is perfect for anyone looking to enjoy a flavorful yet heart-conscious meal. Quick to prepare and packed with protein, it’s ideal for weeknight dinners or meal prep. Serve it with fresh cilantro and zesty lime wedges for a vibrant finish, and enjoy a guilt-free dish that doesn’t skimp on taste!
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Recipe Information
Ingredients
- 1 pound boneless, skinless chicken breasts
- 1 medium onion
- 3 units garlic cloves
- 2 tablespoons tomato paste
- 2 units chipotle peppers in adobo sauce
- 14.5 ounces diced tomatoes, no salt added
- 1 cup low-sodium chicken broth
- 1 teaspoon ground cumin
- 1 teaspoon dried oregano
- 1 unit bay leaf
- 1 tablespoon olive oil
- 0.5 teaspoon black pepper
- 0.25 cup fresh cilantro, chopped
- 4 units lime wedges
- 8 units whole wheat tortillas
Instructions
Start by poaching the chicken breasts. Place them in a medium saucepan and cover with water. Bring to a gentle boil over medium heat and simmer for about 15 minutes, or until the chicken is cooked through. Remove the chicken from the pan and set aside to cool slightly.
While the chicken is cooling, finely chop the onion and mince the garlic cloves.
In a large skillet, heat the olive oil over medium heat. Add the onion and garlic and sauté until the onion becomes translucent, about 5 minutes.
Add the tomato paste to the skillet and cook, stirring frequently, for an additional 2 minutes to allow the paste to caramelize slightly.
In a blender or food processor, combine the chipotle peppers, diced tomatoes (with their juice), and low-sodium chicken broth. Blend until smooth.
Pour the tomato mixture into the skillet, then add the cumin, oregano, bay leaf, and black pepper. Stir to combine and let the mixture simmer over low heat for about 10 minutes to allow the flavors to meld.
Meanwhile, shred the cooled chicken breasts using two forks.
Add the shredded chicken to the skillet, stirring to coat the chicken evenly with the sauce. Simmer for an additional 10 minutes to heat through.
Remove the bay leaf, and stir in the chopped cilantro.
Serve the Chicken Tinga on warm whole wheat tortillas, garnished with fresh cilantro and lime wedges for squeezing over the top. Enjoy your heart-healthy meal!
Nutrition Facts
Calories |
2262 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 58.6 g | 75% | |
| Saturated Fat | 11.1 g | 55% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 386 mg | 129% | |
| Sodium | 3317 mg | 144% | |
| Total Carbohydrate | 246.4 g | 90% | |
| Dietary Fiber | 37.5 g | 134% | |
| Total Sugars | 34.1 g | ||
| Protein | 185.1 g | 370% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 581 mg | 45% | |
| Iron | 22.5 mg | 125% | |
| Potassium | 3841 mg | 82% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
