Mains
Light chicken tinga
Tinga with no oil in the pan: the tomato and onion cook down in broth and their own juice. Same flavour, roughly 200 calories saved per serving.
Nutrition
Per serving, computed from the real weight of the ingredients.
Protein density: 12.2 g of protein per 100 kcal. Above 10 is excellent for satiety and lean mass.
Ingredients
Makes 1 serving.
- Chicken breast (cooked)150 g, cooked and shredded
- Tomato120 g, diced
- Onion50 g, sliced
- Red salsa60 g, chipotle
- Low-fat chicken broth60 ml
- Baked tostada shell2 tostadas (30 g)
Method
- 1
Cook the onion in a splash of the broth until translucent. Skip the oil — the broth does the same job.
- 2
Add the tomato and let it break down, about 8 minutes.
- 3
Stir in the chipotle salsa, the shredded chicken and the rest of the broth.
- 4
Simmer 10 minutes until nearly dry. Serve over the tostadas.
The detail that matters
Make three or four servings at once. Tinga is better the next day and covers mains and tacos all week.
More mains
Nutrition values are estimates from food-composition tables. This guide is general nutrition information and is not a substitute for advice from a qualified health professional. It is unrelated to the research materials sold on this site, which are supplied strictly for in-vitro laboratory research and are never for human consumption.