Zesty Orange Cilantro Chicken Tacos: Your Ultimate Healthy Meal Prep Recipe for Busy Weeks
Discover the secret to making meal prep not just easy, but truly delicious and exciting, with our vibrant Orange and Cilantro-Marinated Chicken Tacos. This recipe is a cornerstone of our Healthy Week Lunch Series, designed to help you stay on track with your nutritional goals, even amidst the most hectic schedules. Featuring succulent, citrus-infused chicken, perfectly grilled and packed into soft tortillas, these tacos are an absolute game-changer for your workweek lunches. Say goodbye to dull, repetitive meals and embrace the fresh, bold flavors that will keep you energized and satisfied.
The beauty of these healthy chicken tacos lies in their simplicity and incredible flavor profile. They offer a refreshing twist on classic chicken street tacos, elevating your midday meal from mundane to magnificent. Whether you’re a seasoned meal prepper or just starting your journey to healthier eating habits, these baked chicken tacos (or grilled, depending on your preference!) are a fantastic addition to your repertoire. Imagine having a nutritious, ready-to-eat lunch waiting for you in the fridge – that’s the convenience and peace of mind this meal prep recipe brings.
Fueling Body and Mind: My Triathlon Journey and the Power of Prepared Meals
As I write this, I’m buzzing with anticipation for an exciting challenge: my first triathlon of 2014, and an Olympic distance race at that! The HITS Ocala triathlon marks a significant milestone in my athletic journey. For those unfamiliar, HITS (Horse Shows in the Sun) is a renowned circuit of hunter/jumper horse shows. Interestingly, the founder is also a passionate triathlete, which explains the unique synergy between horse country and multisport events in Florida. Before my second child arrived, my life revolved around showing horses, but I never had the chance to compete at a HITS show. Now, instead of preparing a horse for an event in Ocala, I’m preparing myself for all the hard work – a delightful bit of irony, wouldn’t you say?
My preparation for this triathlon began a focused 12 weeks ago, following a well-deserved month-long break after the Spacecoast Half Marathon. Three months seemed like an eternity then, but time, as it always does, flew by. While I know I’ve put in the work and am physically ready, I’d be lying if I said there wasn’t a knot of nerves in my stomach. The 1500m open water swim is particularly daunting for me. It’s triple the distance I’ve ever tackled in a triathlon, and it will also be my first time swimming in a wetsuit, and in fresh water. On second thought, perhaps the fresh water will be a welcome change from saltwater – there’s a happy thought to calm the nerves!
Alright, enough psyching myself out! Let’s shift our focus to something equally crucial for peak performance and everyday well-being: food. Just last week, I shared the recipe for my Orzo Power Salad with Salmon, Walnuts, and Greens, which sustained me through the early stages of my training week. This week, to continue fueling my body for the demands of race day and daily life, I’ve been enjoying these utterly delicious Orange and Cilantro-Marinated Chicken Tacos. They embody everything I look for in a healthy, satisfying meal: incredible flavor, ease of preparation, and nutrient density.
Why These Orange Cilantro Chicken Tacos Are a Meal Prep Must-Have
Who doesn’t love tacos? And when they’re as vibrant and flavorful as these, prepared with a bright orange and fresh cilantro marinade, they become an instant favorite. This marinade is truly fabulous – it infuses the chicken with a zesty, herbaceous punch that’s simply irresistible. Each serving of these delightful chicken tacos comes in at approximately 270 calories, which, for an active individual like myself, isn’t quite enough for a full lunch. To boost the calorie count and nutritional value, I paired them with a hearty whole wheat orzo and black bean salad, dressed in a zesty lime vinaigrette (details in the Notes section below).
This thoughtful addition brought my grand total for lunch to around 500 calories, packed with a powerhouse of fiber, lean protein, healthy fats, and complex carbohydrates. This perfect balance ensures sustained energy, crucial for both demanding triathlon training and busy workdays. So, if there’s one thing I am absolutely confident about going into race day, it’s that I am properly fueled and feeling fantastic! And deep down, I know that with this level of preparation, both culinary and physical, the rest will undoubtedly sort itself out.
The Secret to Flavor: The Orange Cilantro Marinade
The magic of these healthy chicken tacos truly begins with the marinade. It’s a symphony of fresh, bright flavors that transforms simple chicken into an extraordinary culinary experience. The combination of tangy orange juice, the subtle heat of jalapeños, aromatic garlic, and fresh, verdant cilantro creates a marinade that is both tenderizing and intensely flavorful. This citrus-herb blend doesn’t just coat the chicken; it penetrates the meat, ensuring every bite is bursting with zesty goodness.
Marinating the chicken for at least two hours, or even better, overnight, allows the flavors to fully meld and the chicken to become incredibly tender. This step is essential for achieving that restaurant-quality taste in your homemade chicken street tacos. The balance of acidity from the orange and the freshness of the cilantro also makes these tacos incredibly light and refreshing, a perfect contrast to richer, heavier meal options. It’s a testament to how simple, clean ingredients can create truly memorable dishes.
Cooking Perfection: Grilling Your Chicken for Tacos
While the recipe calls for grilling, which imparts a wonderful smoky char and seals in the juices, these orange cilantro chicken tacos are versatile enough for other cooking methods. If you don’t have a grill, you can easily bake the chicken in the oven or pan-fry it on the stovetop. For baked chicken for tacos, preheat your oven to 400°F (200°C) and bake the marinated chicken thighs for 25-30 minutes, or until an internal temperature of 165°F (74°C) is reached. If pan-frying, cook in a hot skillet with a little oil until golden brown and cooked through.
Regardless of your cooking method, the key is to not overcook the chicken. Chicken thighs, being a fattier cut, are more forgiving than breasts, but keeping them juicy is paramount. Once cooked, allow the chicken to rest for a few minutes before shredding or chopping. This resting period helps redistribute the juices, resulting in more tender and flavorful meat for your meal prep tacos. This attention to detail ensures that your healthy chicken tacos are always a delight.
Building the Perfect Taco: Toppings and Sides
Once your chicken is cooked and chopped, it’s time to assemble your delicious meal prep tacos. The recipe suggests shredded cabbage, which adds a fantastic crunch and freshness, along with individual guacamole packs for convenience. While I wholeheartedly endorse making fresh guacamole when time allows, these single-serving packs are a lifesaver for meal prepping, ensuring your healthy fats stay fresh and vibrant throughout the week. Always check the ingredient list to ensure they are a “clean” food choice.
But don’t stop there! Tacos are all about customization. Consider adding a squeeze of fresh lime juice to brighten all the flavors, a sprinkle of cotija cheese for a salty kick, or a dollop of your favorite salsa or pico de gallo. For an extra layer of flavor and texture, try thinly sliced radishes, pickled red onions, or even a homemade creamy cilantro-lime sauce. The beauty of these orange cilantro chicken street tacos is their adaptability – feel free to get creative with your toppings to suit your taste and what you have on hand.
The Recipe: Orange and Cilantro-Marinated Chicken Tacos
Healthy Week: Lunches 8 {Orange and Cilantro-Marinated Chicken Tacos}
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Ingredients
- ¾ c orange juice
- 2 jalapenos seed removed and discarded
- 2 large cloves garlic
- ½ bunch cilantro
- 1 T kosher salt
- ¼ t fresh cracked pepper
- 5 large skinless bone-in chicken thighs
- shredded cabbage
- 10 yellow corn tortillas
- cooking spray
- 5 purchased individual guacamole packs see Note below
Instructions
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In a food processor or blender, combine the orange juice, jalapenos, garlic, cilantro, salt, and pepper. Process until smooth. Transfer to a ziploc bag and add the chicken. Refrigerate for at least 2 hours or up to overnight.
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To toast the tortillas (this keeps them from falling apart when you’re eating), spray a heated nonstick skillet with cooking spray and add a tortilla. Toast lightly on one side. Spray the top side lightly with cooking spray, flip, and toast the other side. Repeat for the rest of the tortillas.
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Grill the chicken over high heat 10-15 minutes or until done (internal temperature of 165F). Set aside to rest a couple minutes, then pull the meat off the bones and chop. Serve chicken in tortillas with guacamole and cabbage. Yield: 5 servings.
Notes
I have a wonderful Guacamole recipe and do prefer to make my own. However, for the purpose of premaking lunches, fresh guacamole doesn’t keep well, which is why I often opt for individual store-bought guac packs. When selecting these, always check the ingredient list to ensure they are made with wholesome, clean ingredients.
To enhance the nutritional profile and satiety of these tacos, I highly recommend serving them alongside a vibrant whole wheat orzo and black bean salad. To prepare, simply cook 1-1/4 cups of whole wheat orzo according to package directions. Once cooked, add 1/3 cup of black beans and toss everything in a zesty lime vinaigrette. For the vinaigrette, combine 1 tablespoon of country-style Dijon mustard, 2 teaspoons of extra virgin olive oil, a pinch of kosher salt, the juice and zest of half a lime, and 2 tablespoons of freshly chopped cilantro. Taste and adjust seasoning as needed – it will likely benefit from a bit more salt. This side salad adds a fantastic boost of fiber, protein, and complex carbohydrates to your meal.
The inspiration for this delightful marinade was adapted from a recipe originally published in Fine Cooking magazine, further refined to perfectly complement these healthy meal prep chicken tacos.
This recipe represents the eighth installment in my ongoing Healthy Week: Lunches series. My personal eating philosophy often involves indulging a bit on the weekends, then committing to super healthy meals during the workweek. Preparing my lunches in advance and portioning them out is an invaluable strategy that helps me stay disciplined and saves an incredible amount of time during an otherwise busy week. I encourage you to explore my other delicious and practical Healthy Week Lunches to find more inspiring meal prep ideas!
~✿♥✿~
Beyond the Plate: The Philosophy of Healthy Meal Prep
The concept of “Healthy Week: Lunches” isn’t just about individual recipes; it’s a holistic approach to nutrition and time management. In our fast-paced lives, it’s all too easy to fall into the trap of convenience foods, which often come with hidden sugars, unhealthy fats, and excessive sodium. By dedicating a small amount of time to meal prep, typically on a Sunday, you regain control over what you eat, ensuring every meal supports your health goals.
For me, as someone deeply involved in athletic training like triathlons, nutrition isn’t merely about sustenance; it’s about performance. The right balance of macronutrients and micronutrients fuels my body for rigorous workouts and aids in recovery. These orange cilantro chicken tacos, with their lean protein, fresh vegetables, and whole-grain tortillas, exemplify the kind of balanced meal that keeps me feeling strong and ready for anything. It’s a proactive step towards a healthier lifestyle, mirroring the disciplined approach required for success in any challenging endeavor.
Embrace the Flavor, Embrace the Health
We hope these Zesty Orange Cilantro Chicken Tacos become a staple in your healthy meal prep rotation. They offer a delightful fusion of flavors that will brighten your palate and energize your body. By planning ahead, you’re not just preparing food; you’re setting yourself up for a week of success, better health, and more free time. Give this recipe a try, and experience the joy of delicious, healthy eating made simple.