Chicken Taco Salad

Gluten Free
Health score
18%
Chicken Taco Salad
45 min.
4
319kcal

Suggestions


Craving a vibrant and satisfying meal that won't derail your healthy eating goals? Look no further than this fantastic Chicken Taco Salad! It's a gluten-free fiesta of flavors and textures, ready in just 45 minutes, and packed with protein and fresh veggies. This recipe is perfect for a quick lunch, a light dinner, or even a fun side dish at your next gathering.

Imagine tender, marinated chicken, seasoned with cumin, garlic, and a touch of red pepper, sizzling in a pan. Then picture it nestled atop crisp iceberg lettuce, alongside a refreshing salsa blend bursting with juicy cherry tomatoes, savory kidney beans, and fragrant cilantro. All topped with a sprinkle of sharp cheddar cheese and the satisfying crunch of baked tortilla chips.

But here's the secret: we're keeping it light and healthy! With only 319 calories per serving, and a perfect balance of protein, carbs, and fats, you can indulge without guilt. The recipe features reduced-fat cheese and baked tortilla chips to keep the calorie count down, while still delivering maximum flavor and satisfaction. Prepare for a culinary adventure that's both delicious and good for you!

This Chicken Taco Salad is a surefire way to brighten up your day, offering a delightful twist on a classic favorite. Get ready to experience a burst of freshness and zesty goodness in every bite!

Ingredients

  • 32  baked tortilla chips low-fat
  • 0.3 teaspoon bottled garlic minced
  • cup kidney beans canned rinsed drained
  • cup cherry tomatoes halved ( 12 tomatoes)
  • 0.3 teaspoon thyme leaves dried
  • 0.3 cup cilantro leaves fresh minced
  • 0.5 teaspoon ground cumin 
  • Dash ground pepper red
  • cups iceberg lettuce coarsely chopped
  • ounces cheddar cheese shredded reduced-fat
  • tablespoon olive oil 
  • 0.8 cup bottled salsa 
  • 0.5 pound skinned cut into 1-inch strips
  • teaspoon sugar 
  • tablespoons citrus champagne vinegar 

Equipment

  • bowl
  • frying pan
  • ziploc bags

Directions

  1. Combine the first 7 ingredients in a bowl.
  2. Combine 1/2 cup of salsa mixture and chicken in a zip-top plastic bag; seal and marinate in refrigerator 30 minutes.
  3. Add the tomatoes, beans, cilantro, and oil to remaining salsa mixture; cover and marinate in refrigerator 30 minutes.
  4. Place a medium nonstick skillet coated with cooking spray over medium-high heat until hot.
  5. Add chicken mixture; saute 5 minutes or until chicken is done.
  6. Place 1 cup lettuce on each of 4 plates; top each serving with 1/2 cup bean mixture and one-fourth of chicken mixture.
  7. Sprinkle each serving with 1/4 cup cheese.
  8. Serve each salad with 8 tortilla chips.

Nutrition Facts

Calories319kcal
Protein32.11%
Fat24.71%
Carbs43.18%

Properties

Glycemic Index
63.27
Glycemic Load
3.34
Inflammation Score
-7
Nutrition Score
18.125217450702%

Flavonoids

Apigenin
0.1mg
Luteolin
0.03mg
Kaempferol
0.11mg
Myricetin
0.05mg
Quercetin
1.82mg

Nutrients percent of daily need

Calories:318.86kcal
15.94%
Fat:8.79g
13.52%
Saturated Fat:2.31g
14.42%
Carbohydrates:34.55g
11.52%
Net Carbohydrates:28.84g
10.49%
Sugar:6.35g
7.05%
Cholesterol:42.24mg
14.08%
Sodium:786.16mg
34.18%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.69g
51.39%
Phosphorus:423.24mg
42.32%
Selenium:27.28µg
38.98%
Vitamin B3:7.11mg
35.55%
Vitamin B6:0.67mg
33.45%
Vitamin K:28.91µg
27.53%
Fiber:5.71g
22.84%
Potassium:733.72mg
20.96%
Calcium:207.69mg
20.77%
Vitamin A:961.71IU
19.23%
Magnesium:73.42mg
18.35%
Manganese:0.35mg
17.58%
Vitamin C:13.01mg
15.77%
Vitamin B2:0.26mg
15.38%
Vitamin B1:0.2mg
13.51%
Iron:2.36mg
13.1%
Folate:49.26µg
12.31%
Vitamin E:1.8mg
12.01%
Vitamin B5:1.14mg
11.37%
Zinc:1.68mg
11.21%
Copper:0.2mg
9.88%
Vitamin B12:0.25µg
4.21%
Source:My Recipes