Photo courtesy of Prevention magazine

I’ve been watching “Top Chef Masters” each week (9 p.m. Wednesdays on Bravo), and frankly, the show has been making me hungry. It’s also has made me appreciate the skills — and the charms — of many of the competing chefs, including Rick Bayless. I’d stand in line to eat at one of his Chicago restaurants. (Actually, I have… Frontera Grill, the wonderful and less-expensive companion to Topolobampo, both at 445 North Clark Street.)

In its new issue, Prevention magazine is providing a taste of Bayless’ food without the trip to Chicago or the wait for a table. Because these recipes are in Prevention, they’re healthful. Some are economical as well.

Scrambled Egg Enchilada With Black Bean Sauce contains 325 calories and costs about 93 cents per serving, according to the magazine. Spicy Chipotle Beef contains 345 calories and costs $6.21 per serving. Chile-Baked Fish With Sweet Potatoes has 252 calories and cost $3.90 per serving, while Braised Lamb Shanks With Tomato-Jalapeno Sauce contain 528 calories. The estimated cost of that recipe is $7 per serving, although that may be low — the magazine notes that lamb shanks can cost from $5 to $25 dollars each.

This recipe, Chicken Soft Tacos With Tangy Guacamole, contains 421 calories and costs $2.48 per serving.

Chicken Soft Tacos with Tangy Guacamole
(Tacos de pollo con guacamole)
Rick Bayless
Yield: 6 servings

1/4 cup plus 2 tablespoons vegetable oil, divided
3 cloves garlic, halved
2 small serrano chile peppers or 1 small jalapeno, halved
1/2 cup loosely packed cilantro
1/3 cup freshly squeezed lime juice (about 2 limes)
1 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper
4 boneless, skinless chicken breast halves (about 1 1/4 pounds)
1 large white onion, sliced 1/4 inch thick
2 ripe Hass avocados
12 corn tortillas (6-inch size)

1. Heat 1/4 cup of the oil in small skillet over medium heat. Add garlic and chile peppers and cook, stirring frequently, until just brown, 1 to 2 minutes. Process with cilantro, lime juice, 1/2 teaspoon of the salt and black pepper in blender or food processor until smooth.

2. Put chicken in shallow dish and spread half the garlic mixture over all sides of chicken.

3. Heat 1 tablespoon oil in large skillet over medium-high heat. Add onion and cook, stirring occasionally, until golden but still slightly crunchy, about 5 minutes. Chop enough of the onion to make 1/4 cup and set aside. Put rest of onion on a plate. Save the skillet.

4. Peel and pit avocados and put the flesh in a bowl. Add reserved 1/4 cup chopped onion, remaining garlic mixture, and 1/4 teaspoon of the salt. Coarsely mash with potato masher or fork.

5. Return skillet to medium heat and add remaining tablespoon oil. Lift each chicken breast and let excess marinade drip off. Discard extra marinade. Add chicken to hot pan and sprinkle with remaining 1/4 teaspoon salt. Brown on one side, about 5 minutes, then flip and finish cooking, 3 or 4 minutes longer. Remove to cutting board. Put reserved sliced onion in the skillet to reheat. Scrape up any brown bits stuck to the bottom of the pan.

6. Wrap tortillas in damp paper towels and microwave on high 1 minute. Remove paper towels and keep tortillas warm. Cut chicken across the grain into 1/4″ slices and toss with onion in pan. Serve with tortillas and guacamole.

Per serving: 421 cal, 26 g pro, 30 g carb, 7 g fiber, 23 g fat, 2.5 g sat fat, 477 mg sodium