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Healthy & Delicious Family Meal - Chicken Tacos

Kat Barefield

As a registered dietitian, you’d think I like to cook. Wrong. In school I loved studying nutritional biochemistry and reading books and scientific studies about how nutrients work in the body and impact our health and body composition. Culinary skills were not a focus. In fact, my Master Degree thesis project was on the impact of phytosterols and a pedometer on cholesterol levels. My point is, I don’t like spending a lot of time in the kitchen. BUT I do love nourishing my kids with healthy food, so my meal prep has to be just that – fast, simple, healthy and delish. Here’s a family fav:

Chicken Tacos, Side Salad & Fruit

Ingredient List

**Tacos: **

1-2 pounds of boneless, skinless chicken thighs or breasts (your preference) cut into small pieces

Taco seasoning (I like McCormick’s Chicken Taco seasoning packet)

Whole wheat or corn tortillas

1 cup of mixed greens, chopped

2 roma tomatoes

1 avocado

½ cup of chopped white onion

½ cup of shredded Mexican cheese

Fresh cilantro, as desired

Side Salad:

Mixed greens (the darker the leafy green, the more nutrients)

Diced tomato, avocado, cucumber and red onion

Shredded parmesan, if desired

Balsamic vinaigrette or dressing of choice

Toss all ingredients in a large bowl and serve with meal


Choose whatever fruit is in season

Dice it and serve with the meal


Heat large skillet on medium heat. Add 1 tbsp of oil or use nonstick spray. Add chicken pieces and cook until no longer pink. 3-5 minutes for breasts; longer if using thighs. Add seasoning mix and stir well. Add 1/3 cup of water and bring to a boil. Reduce heat and allow to simmer 6-7 minutes until chicken is fully cooked. Heat a separate skillet to medium. Use nonstick spray and add tortillas, one at a time, flipping occasionally until heated.

In my house, the kids know to leave their phones somewhere else during dinner. All the food is placed on the table and everyone builds their own tacos. As always, the kids get milk for bone building nutrients and I drink water. Dinner time for our family is the one time we can all share about our day without distractions.

Author: Kat Barefield, MS, RDN, CPT, CES, PES, Registered Dietitian Nutritionist

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