Bright, fresh tacos: spiced chicken topped with a mango-red-pepper salsa and a cilantro-lime crema. Four tacos (two per serving) come to 41.5g of protein for 429 calories.

The mango salsa is the star — sweet, a little spicy, and it takes five minutes.

Ingredients

  • For the chicken tacos
  • Chicken breast — 2, ~180 g each raw [P 74 C 0 F 8]
  • Small tortillas — 4, ~28 g each whole wheat [P 8 C 44 F 3]
  • Olive oil — 1 tsp (or spray)
  • Salt, pepper, paprika, chilli powder, garlic powder — to taste
  • For the mango salsa
  • Diced mango — ½ cup [P 0 C 12 F 0]
  • Red onion — 1 small, chopped
  • Red bell pepper — 1 small, chopped
  • Cilantro — ¼ cup, finely chopped
  • Lime — ½, squeezed
  • Salt, chilli powder — to taste
  • For the lime crema
  • Fat-free plain Greek yogurt — 3 tbsp [P 3 C 2 F 0]
  • Light mayo — 1 tbsp (optional) [P 0 C 0 F 4]
  • Cilantro — ¼ cup, finely chopped
  • Lime — ½, squeezed
  • Water — ¼ cup (to thin)
  • Salt — to taste

Method

  1. Cook the chicken. Season and pan-cook 6 minutes a side, then cube.
  2. Make the salsa. Mix the mango, red onion, red pepper, cilantro, lime, salt and chilli.
  3. Make the crema. Mix the yogurt, mayo, cilantro, lime, salt and water to a drizzle.
  4. Build. Warm the tortillas and layer chicken, salsa and crema.

What to eat it with

  • Over rice, quinoa or potatoes — if you want more than tacos.
  • Extra lime and cilantro.
  • Hot sauce — for more heat.

Variations

  • Frozen mango: thaw and dice smaller.
  • Spicier: jalapeño in the salsa.
  • Different carb: the chicken and salsa go on anything.

Honest notes

  • Fibre: about 5g a serving, from the tortillas, mango and veg.
  • Chicken weight: written for ~180g raw breasts — see [Baked Chicken Breast].
  • Macros: reconcile with the per-serving (2 tacos) 429 cal / 41.5g protein listed; no correction needed.