Coriander Chicken Tostadas with Refried Beans and Grilled Fennel

Gluten Free
Dairy Free
Health score
31%
Coriander Chicken Tostadas with Refried Beans and Grilled Fennel
40 min.
6
470kcal

Suggestions


Experience a burst of flavors with our delightful Coriander Chicken Tostadas, featuring the perfect harmony of tender chicken, zesty lime, and earthy pinto beans. This gluten-free and dairy-free dish is not only a feast for the senses but also a nourishing option for lunch or dinner. With each bite, you'll savor the fragrant coriander and the smokiness of chipotle chiles, making it an irresistible addition to your culinary repertoire.

In just 40 minutes, you can prepare a meal that serves six, ensuring that family and friends alike will enjoy this vibrant entrée. The tostadas are topped with grilled fennel, adding a touch of sweetness and a crunchy texture that beautifully complements the creamy refried beans. Each tostada is adorned with fresh radishes and a generous sprinkle of cilantro, creating a colorful and appetizing presentation that is sure to impress.

This dish is designed to be both satisfying and wholesome, providing an excellent source of protein while remaining low in calories. Whether you're looking for a quick weekday dinner or a standout dish for a gathering, these Coriander Chicken Tostadas promise to deliver flavor and freshness in every bite. Serve them with lime wedges for an extra zesty kick that elevates the dish even further. Get ready to dive into a tasty and healthy meal that will have everyone coming back for seconds!

Ingredients

  • teaspoons chipotles in adobo canned minced
  • 30 ounce pinto beans organic drained canned (preferably )
  •  cilantro leaves fresh
  • servings kosher salt 
  • ounce coriander seeds crushed
  • large fennel bulb fresh trimmed
  •  garlic clove peeled
  • teaspoon ground cumin 
  • servings lime wedges 
  • tablespoon olive oil extra virgin extra-virgin
  • tablespoons oregano dried
  •  radishes trimmed thinly sliced
  • cups the of 1 cos lettuce thinly sliced
  • tablespoons safflower oil divided
  •  chicken breast halves boneless skinless
  •  purchased corn tostada shells 
  • 0.5 cup onion white chopped

Equipment

  • frying pan
  • sauce pan
  • plastic wrap
  • aluminum foil
  • rolling pin

Directions

  1. For beans
  2. Place beans and next 5 ingredients in processor; blend to chunky puree.
  3. Heat oil in heavy large saucepan over medium heat.
  4. Add bean mixture and 1/2 cup reserved bean liquid. Stir over medium- low heat until warmed through, adding more bean liquid if dry, about 5 minutes. Season with coarse salt and freshly ground black pepper. DO AHEAD: Can be made 1 day ahead. Cover; chill. Rewarm before using.
  5. Brush fennel slices with 1 1/2 tablespoons oil; sprinkle with salt and pepper.
  6. Heat heavy large skillet over medium-high heat.
  7. Add fennel slices. Sear until lightly browned and crisp-tender, 2 to 3 minutes per side.
  8. Transfer to plate.
  9. Cut into strips. Reserve skillet.
  10. Using rolling pin, flatten chicken between sheets of plastic wrap to 1/4- to 1/3-inch-thick cutlets.
  11. Spread out coriander seeds on sheet of foil.
  12. Sprinkle chicken with salt and pepper; coat with coriander seeds.
  13. Heat 4 1/2 tablespoons oil in reserved skillet over medium-high heat. Working in batches, if necessary, add chicken to skillet. Sauté until cooked through, about 3 minutes per side.
  14. Transfer to work surface. Cool 5 minutes.
  15. Cut chicken in half lengthwise, then crosswise into 1/3-inch-wide strips.
  16. Top each tostada shell with beans, lettuce, radishes, fennel, chicken and cilantro sprig.
  17. Serve with lime wedges.

Nutrition Facts

Calories470kcal
Protein20.9%
Fat44.66%
Carbs34.44%

Properties

Glycemic Index
42.17
Glycemic Load
7.93
Inflammation Score
-10
Nutrition Score
27.283913311751%

Flavonoids

Pelargonidin
2.53mg
Eriodictyol
0.42mg
Hesperetin
0.43mg
Naringenin
0.03mg
Luteolin
0.02mg
Isorhamnetin
0.67mg
Kaempferol
0.13mg
Myricetin
0.02mg
Quercetin
4.39mg

Nutrients percent of daily need

Calories:469.88kcal
23.49%
Fat:24.1g
37.08%
Saturated Fat:3.26g
20.36%
Carbohydrates:41.83g
13.94%
Net Carbohydrates:29.37g
10.68%
Sugar:4.13g
4.59%
Cholesterol:48.21mg
16.07%
Sodium:797.52mg
34.67%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.38g
50.76%
Vitamin K:70.81µg
67.44%
Fiber:12.47g
49.86%
Vitamin A:2290.47IU
45.81%
Vitamin B3:9.07mg
45.33%
Vitamin E:6.69mg
44.59%
Manganese:0.86mg
43.13%
Vitamin B6:0.82mg
40.91%
Phosphorus:379.44mg
37.94%
Selenium:26.42µg
37.75%
Potassium:1059.69mg
30.28%
Magnesium:112.7mg
28.18%
Iron:4.89mg
27.15%
Folate:88.39µg
22.1%
Copper:0.39mg
19.32%
Calcium:180.7mg
18.07%
Vitamin B1:0.23mg
15.17%
Vitamin B5:1.48mg
14.8%
Vitamin C:11.29mg
13.69%
Zinc:1.91mg
12.7%
Vitamin B2:0.17mg
10.3%
Vitamin B12:0.15µg
2.51%
Source:Epicurious