Diet & Food

Fresh Mexican Chicken Tinga Tacos

Here are our top tips to make your Mex fresh and healthy!

– Fill your tacos with salsa, shredded cabbage and lettuce instead of extra cheese.

– Go for corn tortillas instead of the traditional wheat ones.

– Try leaner meats like chicken or fish, instead of pulled pork or lamb.

– Dollop guacamole over your meals instead of sour cream.

– More beans, less rice! Beans contain more fibre and protein and are low-GI.


⅓ cup chopped onion

1 clove garlic, chopped

1 tbs canola oil

2 tbs chopped chipotle or red chillies

2 cans whole tomatoes

1 1/2 cups water

450g boneless, skinless chicken thighs

1/2 tsp brown sugar (or xylitol)

Salt, to taste

12 corn tortillas (15cm), warmed

1 1/2 cups thinly sliced cabbage

3/4 cup thinly sliced radish

3/4 cup crumbled queso fresco, goat’s cheese or low-fat feta

Lime wedges, to serve


In a saucepan over medium heat, saute onion and garlic in oil for 1 min or until transparent.

Transfer to a blender or food processor with the chillies and tomatoes, and process until almost smooth. Return mixture to the saucepan.

Stir in water, bring to the boil, then reduce to a simmer. Add chicken and sugar, then cook, uncovered, for 45 mins or until fork-tender. Season with salt. Remove meat from the sauce and set aside to cool.

Continue to simmer sauce until reduced by half (about 20–25 mins). Shred chicken using a fork, then add it back into the sauce and mix to combine.

To serve, spoon a third cup of sauce (with meat)onto each tortilla, top with cabbage and radish, and sprinkle with 1 tbs of cheese. Serve with lime wedges.


Nutrition info: Per serving (3 tacos), 1881kJ, 14g fat (4.5g sat), 49g carbs (8g sugar), 7g fibre, 37g protein, 410mg sodium


This recipe was originally published in the January 2017 issue of Women’s Health – for more healthy recipes get a copy of our latest issue.

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