Page 95 - IFSO Cookbook 2024 PRINT.indd

International
Healthy Recipes Vol.3

Cooking Instructions

1. Pat dry chicken and cut in small cubes (around ½-1 inch), rub with 1 teaspoon of
avocado oil and season with salt and pepper to taste. For oven: Place chicken in a
oven proof container at 350ºC (177ºF) convection mode for 18 minutes. Stove top:
heat to medium a grill pan, add the chicken and cook until the bottoms are golden
brown. Flip and cook for an additional 2-3 minutes until the chicken is fully cooked.
2. For the guacamole: cut the avocado in chunks, mash it with a fork until smooth and
add ½ teaspoon of lemon juice and dash of salt.
3. For the fresh ¨pico de gallo¨salsa: combine the diced tomatoes, chopped red onion,
cilantro and add the remaining lime juice, pepper and salt to taste.
4. To assemble, take a couple of lettuce leaves for each taco, spread 1 Tablespoon
of avocado, add half of the cooked chicken (75g–2.5oz approx) and top it with 1
Tablespoon of the fresh salsa “pico de gallo”.

Nutritional Analysis

Source: Nutritional Information from USDA
Total
weight Calories Protein Fat Carbs Sugars Iron Calcium Fibre
Ingredient
used in (kcal) (g) (g) (g) (g) (mg) (mg) (g)
recipe (g)
Chicken
breast (raw/ 200 202 46 2 - - 1 - -
boneless)
Avocado 50 92 1 8 4 - - 6 4
Tomato 100 18 1 - 4 3 - 10 1
Lettuce 20 4 - - 1 - - 10 -
Red onion 25 15 - - 2 1 - 4 1
Cilantro 6 1 - - - - - 4 -
Lime juice 5 3 - - 1 - 1 - -
Avocado oil 10 86 - 7 - - - - -
Salt 0.6 - - - - - - - -
Pepper 0.3 - - - - - - - -
TOTAL 420 49 17 12 5 4 34 6

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