Low Sodium Chicken Tinga
Elevate your taco night with this flavorful and heart-friendly **Low Sodium Chicken Tinga** recipe! Bursting with smoky chipotle, zesty lime, and aromatic spices, this healthier twist on the classic Mexican favorite sacrifices none of the bold, vibrant flavors while keeping sodium in check. Tender shredded chicken is simmered in a rich, tomato-based sauce infused with cumin, oregano, and fresh cilantro, creating the perfect filling for warm corn tortillas. This quick and easy dish, ready in just under an hour, can be topped with creamy avocado for extra indulgence. Whether you're prioritizing low-sodium meals or simply craving a fresh twist on a beloved comfort food, this recipe is ideal for impressing your family or guests while staying mindful of heart health.
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Recipe Information
Ingredients
- 2 pieces boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 1 medium yellow onion, thinly sliced
- 3 cloves garlic cloves, minced
- 3 large tomatoes, finely chopped
- 1 tablespoon chipotle peppers in adobo sauce (low sodium if possible), minced
- 1 cup low sodium chicken broth
- 1 piece bay leaf
- 1 teaspoon cumin powder
- 1 teaspoon oregano
- 0.5 teaspoon freshly ground black pepper
- 2 tablespoons fresh lime juice
- 0.25 cup fresh cilantro, chopped
- 8 pieces corn tortillas
- 1 piece avocado, sliced (optional for serving)
Instructions
Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the chicken breasts and cook for about 5-6 minutes on each side, until golden brown and cooked through. Remove the chicken from the skillet and set aside.
In the same skillet, add the remaining tablespoon of olive oil. Add the sliced onion and cook until it becomes translucent, about 5 minutes. Stir in the minced garlic and cook for an additional minute.
Add the chopped tomatoes and minced chipotle peppers to the skillet. Stir everything together and cook for about 5 minutes, until the tomatoes start to break down.
Pour in the low sodium chicken broth and add the bay leaf, cumin, oregano, and freshly ground black pepper. Bring the mixture to a simmer.
Shred the cooled chicken breasts using two forks, then add the shredded chicken back into the skillet with the tomato mixture. Stir to ensure the chicken is well coated in the sauce.
Reduce the heat to low, cover, and let the mixture simmer for about 15 minutes, allowing the flavors to meld together.
Remove the bay leaf, and stir in the fresh lime juice and chopped cilantro. Taste and adjust seasoning if necessary, though additional salt should generally be avoided to keep the sodium low.
Warm the corn tortillas in a dry skillet or microwave.
Serve the Chicken Tinga on the warmed corn tortillas, and top with optional avocado slices. Garnish with additional cilantro if desired.
Nutrition Facts
Calories |
2143 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 75.5 g | 97% | |
| Saturated Fat | 12.6 g | 63% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 296 mg | 99% | |
| Sodium | 1018 mg | 44% | |
| Total Carbohydrate | 226.9 g | 83% | |
| Dietary Fiber | 45.9 g | 164% | |
| Total Sugars | 23.2 g | ||
| Protein | 145.7 g | 291% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 462 mg | 36% | |
| Iron | 15.0 mg | 83% | |
| Potassium | 3987 mg | 85% | |
*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.
