Chicken Tostada with Corn, Pickled Jalapenos and Black Beans

Dairy Free
Very Healthy
Health score
64%
Chicken Tostada with Corn, Pickled Jalapenos and Black Beans
10 min.
4
553kcal

Suggestions

Ingredients

  • can black beans rinsed drained
  •  chicken breast halves cooked cut into 1-inch pieces
  • 0.3 cup chicken broth 
  • cup corn kernels frozen thawed
  • 6-inch corn tortillas 
  • leaves cilantro to garnish fresh chopped
  • tablespoons cilantro leaves fresh finely chopped
  • servings salt and ground pepper black
  • teaspoons dijon honey mustard 
  • cups lettuce shredded
  • tablespoons juice of lime fresh
  • teaspoon lime zest 
  • tablespoons olive oil 
  • 0.3 cup jalapeño peppers diced
  •  tomatoes diced

Equipment

  • baking sheet
  • oven

Directions

  1. Preheat oven to 400 degrees F. Coat a large baking sheet with cooking spray.
  2. Arrange tortillas on prepared baking sheet and spray tortillas with cooking spray.
  3. Brush in cooking spray to coat.
  4. Bake 5 to 6 minutes, until golden brown.
  5. Transfer tortillas to individual plates and top with lettuce, chicken, tomatoes, corn, black beans, and jalapenos.
  6. Sprinkle cilantro over top to garnish, if desired.
  7. Drizzle with Cilantro-Lime Vinaigrette.
  8. In a container or jar, place chicken broth, olive oil, honey mustard, lime zest, lime juice, cilantro, salt and pepper. Cover with lid. Shake to combine. To serve, drizzle over Chicken Tostada.

Nutrition Facts

Calories553kcal
Protein46.01%
Fat24.48%
Carbs29.51%

Properties

Glycemic Index
62.13
Glycemic Load
5.78
Inflammation Score
-8
Nutrition Score
30.11043450625%

Flavonoids

Eriodictyol
0.16mg
Hesperetin
0.89mg
Naringenin
0.25mg
Apigenin
0.1mg
Luteolin
0.03mg
Kaempferol
0.14mg
Myricetin
0.08mg
Quercetin
1.48mg

Nutrients percent of daily need

Calories:552.98kcal
27.65%
Fat:14.98g
23.05%
Saturated Fat:3.04g
18.97%
Carbohydrates:40.64g
13.55%
Net Carbohydrates:29.32g
10.66%
Sugar:5.18g
5.76%
Cholesterol:146.59mg
48.86%
Sodium:867.48mg
37.72%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:63.36g
126.72%
Vitamin B3:25.41mg
127.05%
Selenium:50.89µg
72.7%
Phosphorus:633.02mg
63.3%
Vitamin B6:1.24mg
61.88%
Fiber:11.33g
45.3%
Potassium:1077.41mg
30.78%
Magnesium:121.93mg
30.48%
Folate:115.93µg
28.98%
Manganese:0.57mg
28.41%
Iron:4.86mg
26.98%
Vitamin K:27.21µg
25.92%
Vitamin B2:0.42mg
24.57%
Vitamin B1:0.36mg
23.99%
Vitamin B5:2.17mg
21.73%
Copper:0.4mg
19.9%
Zinc:2.98mg
19.86%
Vitamin A:856.73IU
17.13%
Vitamin C:13.12mg
15.9%
Vitamin E:1.97mg
13.16%
Calcium:106.08mg
10.61%
Vitamin B12:0.59µg
9.81%
Vitamin D:0.17µg
1.15%