Adobo Grilled Chicken Salad in a Tortilla Bowl

Health score
50%
Adobo Grilled Chicken Salad in a Tortilla Bowl
45 min.
4
459kcal

Suggestions

Ingredients

  • tablespoon achiote powder 
  • 15 ounce pinto beans drained and rinsed canned
  •  chipotle chiles in adobo chopped (remove the seeds to make it less spicy)
  • servings coarse salt and pepper black freshly ground
  • tablespoon parsley flakes dried
  • 0.5 cup feta cheese crumbled
  • 0.3 cup cilantro leaves fresh chopped
  •  garlic cloves minced
  • tablespoon garlic powder 
  • cups mesclun greens mixed
  • 0.5 tablespoon ground cumin 
  • tablespoon lemon pepper 
  • servings lime wedges for serving
  • 10-inch multi-grain tortillas whole-wheat ()
  • tablespoons olive oil plus more for drizzling
  • tablespoon onion powder 
  • tablespoon oregano dried
  • tablespoon salt 
  •  chicken breasts boneless skinless
  • medium tomatoes chopped
  • 0.5 cup water 
  • 0.5 medium onion yellow chopped

Equipment

  • bowl
  • frying pan
  • oven
  • baking pan
  • tongs
  • grill pan
  • pastry brush

Directions

  1. Preheat the oven to 400 degrees F.
  2. Place a small dish of water next to your work surface. To make the tortilla bowls, place 4 empty (15-ounce) cans, open side down, on a baking pan. Using a pastry brush, soften the tortillas by brushing both sides with a little water, and then brush with 1 tablespoon of the olive oil. Drape the tortillas over the cans and bake until firm, about 5 to 7 minutes. Using tongs, turn the tortilla bowls right side up, discard the cans, and continue to bake until golden and crisp, another 4 minutes.
  3. Heat the remaining tablespoon of oil in a large skillet over medium heat.
  4. Add the onion and cook until soft and translucent, about 4 minutes. Stir in the garlic and cook until it's fragrant, about 1 minute. Season with salt and pepper.
  5. Add the tomatoes, chipotles with adobo sauce, and 1/2 cup water, cooking until slightly thick, about 5 minutes, stirring occasionally.
  6. Mix in the beans and cook until heated through, season with salt and pepper.
  7. Remove from the heat.
  8. Place the tortilla bowls right side up on plates and fill each with a handful of greens. Divide the bean mixture between the tortilla bowls and top with a sprinkle of feta. Fan the sliced chicken on top and garnish with chopped cilantro.
  9. Drizzle with a little olive oil and serve with lime wedges.
  10. Delicioso Adobo Grilled Chicken
  11. Combine all of the ingredients in a small glass jar with an airtight lid and shake to blend. Store in a cool, dry place for up to 2 weeks.
  12. Season chicken with the adobo seasoning.
  13. Heat a grill pan to medium heat and spray with nonstick cooking spray or drizzle with oil.
  14. Place the chicken on the grill pan and cook for 3 to 5 minutes on each side depending on the size of the breasts.
  15. Note: This recipe for adobo is a staple seasoning for many of my Latin recipes. You can make a large batch, store it in an airtight container and use it as a flavor enhancer in your favorite dishes.

Nutrition Facts

Calories459kcal
Protein40.53%
Fat32.52%
Carbs26.95%

Properties

Glycemic Index
102.92
Glycemic Load
7.51
Inflammation Score
-10
Nutrition Score
42.409565422846%

Flavonoids

Hesperetin
0.43mg
Naringenin
0.66mg
Apigenin
22.53mg
Luteolin
0.39mg
Isorhamnetin
2.35mg
Kaempferol
2.57mg
Myricetin
0.3mg
Quercetin
5.4mg

Nutrients percent of daily need

Calories:459.43kcal
22.97%
Fat:16.75g
25.77%
Saturated Fat:4.68g
29.25%
Carbohydrates:31.22g
10.41%
Net Carbohydrates:21.65g
7.87%
Sugar:5.13g
5.7%
Cholesterol:125.17mg
41.72%
Sodium:2487.99mg
108.17%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:46.97g
93.95%
Vitamin K:216.13µg
205.84%
Vitamin B3:19.25mg
96.23%
Vitamin A:4532.96IU
90.66%
Vitamin B6:1.7mg
85.18%
Selenium:59.17µg
84.53%
Manganese:1.29mg
64.56%
Phosphorus:593.03mg
59.3%
Potassium:1506.28mg
43.04%
Fiber:9.58g
38.32%
Vitamin C:29.61mg
35.9%
Magnesium:140.42mg
35.1%
Folate:134.97µg
33.74%
Iron:5.34mg
29.69%
Vitamin B5:2.96mg
29.64%
Vitamin B2:0.47mg
27.75%
Calcium:258.52mg
25.85%
Vitamin E:3.6mg
24%
Copper:0.41mg
20.67%
Vitamin B1:0.3mg
19.97%
Zinc:2.81mg
18.73%
Vitamin B12:0.66µg
10.93%
Vitamin D:0.24µg
1.63%