Tacos with heat from three directions: cayenne-baked chicken, a sriracha yogurt, and fresh jalapeño, cooled by diced avocado. Four tacos (two per serving) come to 44g of protein for 387 calories.

Baking then shredding the chicken makes it soak up the spicy yogurt instead of sitting on top.

Ingredients

  • For the chicken tacos
  • Chicken breast — 2, ~180 g each raw [P 74 C 0 F 8]
  • Small tortillas — 4, ~28 g each [P 8 C 44 F 3]
  • Olive oil — 1 tsp (or spray)
  • Salt, pepper, garlic powder, paprika, cayenne — to taste
  • For the spicy yogurt
  • Fat-free plain Greek yogurt — ⅓ cup [P 8 C 4 F 0]
  • Lemon — ½, squeezed
  • Hot sauce — 1–2 tsp (sriracha)
  • Salt, garlic powder — to taste
  • For the toppings
  • Avocado — ½ medium, diced [P 1 C 4 F 8]
  • Jalapeño — 1, finely chopped
  • Onion — ½ medium, chopped

Method

  1. Bake the chicken. Heat oven to 450°F / 230°C. Season with the cayenne spices and bake 17 minutes, then shred.
  2. Make the spicy yogurt. Mix the yogurt, lemon, hot sauce, salt and garlic powder.
  3. Build. Warm the tortillas and layer spicy yogurt, chicken, avocado, jalapeño and onion.

What to eat it with

  • Mozzarella or feta — great toppings.
  • Shredded carrot, coleslaw or corn.
  • Extra hot sauce.

Variations

  • Milder: deseed the jalapeño and ease off the cayenne.
  • Bowl version: over rice or salad.
  • Cheesy: a little melted cheese.

Honest notes

  • Fibre: about 5g a serving, from the tortillas, avocado and veg.
  • Chicken weight: written for ~180g raw breasts — see [Baked Chicken Breast].
  • Macros: reconcile with the per-serving (2 tacos) 387 cal / 44g protein listed; no correction needed.