This recipe for chicken tacos with avocado cream sauce is part of a sponsored campaign with DiMe Media and Hass Avocado Board. However, all opinions expressed are my own.
Did you know that in the United States, Latinos are twice as likely as non-Latino people to develop type 2 diabetes? That’s a scary statistic that I’ve been acutely aware of for a very long time. I lost someone very important to me, my favorite Great Uncle, to type 2 diabetes when I was 15-years-old and it was horrible. The worst part is that it could have been prevented with a few simple changes in his diet and a little education about eating healthy.
Cardiometabolic abnormalities, a cluster of risk factors for both cardiovascular disease and type 2 diabetes such as abdominal obesity, high blood pressure, high cholesterol and triglycerides and high blood glucose levels are higher in the Latino population overall than among non-Hispanic whites.
We can help prevent ourselves from developing type 2 diabetes. One of the most important and effective things we can do to lower our risk for type 2 diabetes is to eat well to maintain a healthy weight. This can be done in many ways and one of the easier ways is to take some of our favorite Latino recipes and reconfigure them to be healthier.
One of our favorite recipes in my house is beef tacos. We love tacos. We can eat them every day of the week. Literally. We could eat anything in a tortilla but tortillas are not the best things for us to eat, especially since our favorite is flour tortillas filled with sour cream, cheese and ground beef. But with a few simple tweaks we can make tacos less hazardous to our health.
Here is my recipe for Chicken Tacos with Avocado Cream Sauce:
Tortillas (or you can go the healthier route and eat as a bowl on a bed of lettuce)
3 Chicken Breasts
1 Garlic Clove, diced
3 lemons juiced
1 onion, diced
Salt/ Pepper to taste
- Boil the 3 chicken breasts for 45 minutes to an hour.
- Shred chicken.
- Heat a frying pan on medium heat until water sizzles when splashed on pan.
- Heat 3 tablespoons of olive oil.
- Add onion and garlic to hot oil, sauté until golden brown.
- Add shredded chicken, stirring thoroughly until slightly golden.
- Add lemon from three lemons.
- Salt and pepper to taste.
- When thoroughly heated, turn heat down and start working on Avocado cream sauce.
Avocado Cream Sauce
2 Hass avocados
1 lemon, juiced
1 large clove garlic, pasted or grated
A small handful fresh cilantro leaves, optional
About 1/3 cup light sour cream
Place the Hass avocados in a food processor. Add the lemon juice, garlic, cilantro, if desired, and sour cream and process until very smooth and mayo-like in consistency.
Avocados are virtually the only fruit that contains monounsaturated fat, and they are sodium, cholesterol and trans-fat free. How can something that tastes so good be so good for you?
Shredded Quesadilla Cheese
Refried beans with Sazon seasoning
Next, heat your tortillas up on a comal (ten seconds, flip, five seconds, flip, five more seconds and then remove) or in the microwave, 35 seconds for a pack of ten. I’ll be honest they taste better heated up on the comal (griddle) and if you want to go healthier eat on a bed of lettuce.
Then spread your warm refried beans with Sazon seasoning (about 1 tablespoon), next add your quesadilla cheese (about ½ a teaspoon), top with sautéed chicken breasts.
Top your chicken tacos with avocado cream sauce, salsa and diced tomatoes. For extra crunch, shredded lettuce will do the job.
If you really want an authentic meal, make elote casserole or Mexican rice (recipe coming soon) to accompany the meal.
Enjoy this easy recipe for chicken tacos and avocado cream sauce with your family knowing you are serving them a meal that you made with love and is good for them.
For more information about type 2 diabetes visit saboreaunohoy.com/aguacatesydiabetes. Share your favorite avocado recipe and follow the #SaboreaUnoHoy 10-day photo challenge for a chance to win prizes.
My favorite recipe for Hass Avocados is Chicken tacos with avocado cream sauce, what’s yours?