Pulled Chicken Tacos 3-Ways
Prep: 10 minutes
Slow Cook: 3 hours • Serves: 8
8 soft taco tortillas or hard taco shells
Teriyaki-Pineapple
1 can (20 ounces) crushed pineapple in juice, drained
3/4cup reduced sodium teriyaki sauce
1-1/4cups water
Fiesta
1 jar (15.5 ounces) salsa
1 can (15 ounces) reduced sodium black beans, drained and rinsed
3 cup water
BBQ-Corn
1 cup barbeque sauce
1-1/2cups thawed frozen sweet corn
1 cup water
1.Sprinkle chicken with Teriyaki-Pineapple, Fiesta or BBQ-Corn dry seasoning and place in 3- to 4-quart slow cooker; pour Teriyaki-Pineapple, Fiesta or BBQ-Corn ingredients over chicken, making sure chicken is covered. Cover and cook Fiesta or BBQ-Corn on high 3 to 4 hours (low 6 to 8 hours), or Teriyaki-Pineapple 2-1/2 to 3 hours (low 5 to 6 hours) or until chicken is very tender.
2.Transfer chicken to large bowl; shred with 2 forks. Return chicken to slow cooker; stir to combine. Serve chicken mixture in taco shells with your favorite toppers, if desired.
Approximate nutritional values per taco (Teriyaki-Pineapple):
265 Calories, 5g Fat (2g Saturated), 50mg Cholesterol,
812mg Sodium, 32g Carbohydrates, 2g Fiber, 24g Protein
Approximate nutritional values per taco (Fiesta):
257 Calories, 5g Fat (2g Saturated), 50mg Cholesterol,
828mg Sodium, 29g Carbohydrates, 5g Fiber, 25g Protein
Approximate nutritional values per taco (BBQ-Corn):
284 Calories, 5g Fat (2g Saturated), 50mg Cholesterol,
700mg Sodium, 36g Carbohydrates, 2g Fiber, 23g Protein
Additional Toppings
Chopped fresh cilantro
Crumbled queso fresco
Diced avocado or guacamole
Diced bell peppers
Diced red onion
Fresh mango
Fresh pineapple
Hot sauce
Pinto beans
Shredded cheese
Shredded green/purple cabbage
Sliced fresh jalapeño
Sliced green onions
Sliced radishes
Sour cream or plain Greek yogurt
Dietitian’s tips:
> Teriyaki-Pineapple: Prepare your own teriyaki sauce with no added sugars by combining 1 cup tamari, 1 cup rice wine, 1 crushed garlic clove and ¼ teaspoon dried ginger. Combine in a saucepot, bring to a boil and reduce by half.
> Fiesta: Make your own no-added-salt taco seasoning using 5 tablespoons cumin, 6 tablespoons chili powder, 1 teaspoon garlic powder, 1 teaspoon paprika, 1 teaspoon onion powder and ¼ teaspoon black pepper. Store in a sealed container and use for any Mexican recipes.
> BBQ-Corn: Look for a BBQ sauce with minimal added sugars, like Stubb’s Original.
