fbpx Skip to content

Three Sisters Chicken Tacos

Video Title: Three Sisters Chicken Tacos
Video Duration: 2:24
These tacos pay tribute to the trio of squash, beans and corn, which were some of the most important crops for many North American Indigenous communities. The trio is known as the Three Sisters for their ability to grow together in perfect harmony and support for one another.
Serves: 6

Ingredients

Squash and Corn

2 cups butternut squash, small dice
2 cups fresh corn, off cob
2 tsp olive oil
1 tsp chili flake
1 tsp fennel seed
½ tsp salt

Chicken

2 tsp chili powder
1 tsp ground cumin
1 tsp smoked paprika
1 tsp dried oregano
1 lbs boneless, skinless chicken thighs
1 tbsp vegetable oil
Kosher salt and freshly ground black pepper, to taste

Refried Beans

1 tbsp olive oil
2 garlic cloves, peeled
2 cups cooked pinto or black beans
1 tsp ground cumin
2 tbsp lime juice (about 1 lime)
1 tsp chili powder
1 tbsp adobo sauce

Tacos

12 small whole grain corn tortillas
½ cup feta cheese or cheddar cheese

Garnishes

Chopped fresh sweet onion
Salsa Pico de Gallo
Diced avocado
Sour cream
Grated cheese
Cilantro sprigs
Lime wedges

Food Safety

Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.

Steps

  1. Heat oven to 375ºF (190°C). Toss squash cubes and corn kernels in olive oil and spices. Spread on a sheet pan lined with parchment. Roast for about 20 minutes until golden and squash is soft. Remove from oven.

  2. In a small bowl, combine chili powder, cumin, paprika, oregano, 1 teaspoon salt and ½ teaspoon pepper. Season chicken with chili powder mixture.

  3. Heat canola oil in a large skillet over medium-high heat. Working in batches, add chicken to the skillet in a single layer and cook until golden brown and cooked through, reaching an internal temperature of 165ºF (74°C), about 4-5 minutes per side. Let cool before cutting into bite-size pieces.

  4. Using a food processor, blend the refried bean ingredients to desired consistency. Place in a bowl and set aside.

  5. Make an assembly line of all the components of your tacos, squash and corn, chicken, refried beans, tortillas and a selection of the suggested garnishes. Take a taco shell and fill it with the ingredients of your choice. Suggested order is as follows: Taco, refried beans, chicken pieces, corn and squash, and finish off with garnishes

Nutrition Info

Per Per 1 serving (274 g) serving Amount
Calories420
Protein19 g
Fat16 g
Saturated Fat5 g
Carbohydrate53 g
Fibre9 g
Sugar5 g
Cholesterol55 mg
Sodium570 mg
Per Per 1 serving (274 g) serving % Daily Value
Potassium650
Calcium200
Iron3