Tacofredag (Swedish Taco Friday) with ground chicken
35 min · 44 g protein · 581 cals / serving
Friday tacos the Swedish way: everything on the table in little bowls and everyone builds their own. Here the mince is lean chicken with black beans, the shells are small corn tortillas, and the creamy sauce is kvarg loosened with filmjölk and lime, so it tastes like gräddfil with far more protein.
Ingredients
- 2 tsp canola oil
- 1 small onion, finely chopped
- 1 lb 2 oz ground chicken, kycklingfärs
Taco spice
- 1 tbsp chili powder
- 2 tsp paprika
- 2 tsp ground cumin
- 1 tsp garlic powder
- 1/2 tsp dried oregano
- 1 tsp salt
- scant 1/2 cup water
- 1 can canned black beans, drained and rinsed
Kvarg sauce
To serve
- 10 small (about 1 oz each) corn tortilla
- 1/3 head iceberg lettuce, shredded
- 2 large tomatoes, diced
- 1/2 cucumber, diced
- 1 small can canned sweetcorn, drained
- 1/2 red onion, finely chopped
- 2/3 cup red salsa
- 2/3 cup low fat cheddar cheese, grated
Steps
- Heat the oil in a large frying pan over medium-high heat. Cook the onion for 2 minutes, then add the chicken mince and brown it, breaking it up, until no pink remains and it reaches 165°F, 6–8 minutes.
- Stir in the chili powder, paprika, cumin, garlic powder, oregano and all but a pinch of the salt and let the spices toast for 30 seconds. Add the water and simmer 3–4 minutes until the mince is coated in a thick sauce.
- Fold in the black beans and heat them through, about 2 minutes.
- Stir the kvarg, filmjölk, lime zest and juice and the last pinch of salt into a smooth sauce.
- Warm the tortillas a few at a time in a dry pan, or stacked and wrapped in foil in the oven. Set the mince, sauce and every topping out in separate bowls and let everyone build their own.
Good to know
Can I use store-bought taco spice?
Yes, about 2 tablespoons (1 påse) replaces the six spice lines; leave out the salt, since mixes are already salted. The homemade blend lets you decide the heat.
Is the kvarg sauce really like gräddfil?
Close. Kvarg is thicker and a little tangier, so the filmjölk thins it to the right spoonable texture. Add a grated garlic clove if you like it sharper.
Corn or wheat tortillas?
Small corn tortillas are the original taco and lighter than the big wheat ones, and they bend without cracking if you warm them well. If your family insists on wheat, pick the small mini size so the fillings stay the main event; the score goes to about 55 instead of 60.
Alternatives
Per
- Calories
- 101
- Protein
- (31%)
- 8 g
- Fat
- (28%)
- 3 g
- Carbohydrates
- (41%)
- 11 g
- of which sugar
- 2 g
- Fiber
- 3 g
- Sodium
- 232 mg
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Computed from the ingredients with our published formula, not yet kitchen-tested. How
As written, 2322 kcal goes into the pot and 2502 g of ingredients comes out as about 2300 g of food: 101 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.