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Lettuce chicken tacos

A fun and slightly messy dinner the whole family will love
taco filling in a lettuce cup
6 servings / 30 min 

Prep 15 min / Cook 15 min

For a variation, toss the lettuce and meat filling together for a hearty salad, or serve the meat as a topping over nachos made with baked whole grain, low sodium tortilla chips. 

Ingredients
  • 400 g (12 oz) extra lean ground chicken or turkey
  • 10 mL (2 tsp) canola oil
  • 1 small onion, finely chopped
  • 2 cloves garlic, minced
  • 15 mL (1 tbsp) chili powder
  • 10 mL (2 tsp) dried oregano
  • 5 mL (1 tsp) ground cumin
  • 1 can (540 mL/19 oz) black beans, drained and rinsed
  • 250 mL (1 cup) corn kernels
  • 175 mL (3/4 cup) no salt added chicken broth
  • 5 mL (1 tsp) cornstarch
  • 15 mL (1 tbsp) chopped fresh parsley
  • 1 large head Boston lettuce
Directions
  1. In large non-stick skillet brown turkey over medium high heat until no longer pink inside. Drain in colander.
  2. Return skillet to medium heat and add oil. Cook onion, garlic, chili powder, oregano and cumin for about 3 minutes or until softened. Return turkey to skillet and add beans and corn. Cook stirring for about 2 minutes.
  3. Whisk together chicken broth and cornstarch; add to skillet and cook stirring for 3 minutes or until slightly thickened. Stir in parsley.
  4. Spoon into lettuce leaves on individual plates and wrap.
     
Nutritional info per serving (1 of 6)
  • Calories: 221
  • Protein: 18 g
  • Total Fat: 8 g
    Saturated Fat: 2 g
    Cholesterol: 53 mg
  • Carbohydrate: 22 g
    Fibre: 6 g
    Sugars: 3 g
    Added Sugars: 0 g
  • Sodium: 247 mg
  • Potassium: 770 mg

Recipe developed by Emily Richards, PH Ec. ©Heart and Stroke Foundation 2011.

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