Crunchy Chicken Taco Salad

Health score
46%
Crunchy Chicken Taco Salad
45 min.
2
752kcal

Suggestions

Ingredients

  • 0.3 pound firm-ripe avocado pitted peeled thinly sliced
  • 15 oz black beans rinsed drained canned
  • 0.3 cup corn chips crushed finely
  •  flour tortillas (10 in.)
  • cups iceberg lettuce shredded
  • tablespoons jalapeno jelly 
  • servings cup heavy whipping cream sour reduced-fat
  • 0.5 cup tomato salsa refrigerated
  • servings salt 
  • 10 oz boned 

Equipment

  • bowl
  • frying pan
  • oven
  • aluminum foil
  • microwave
  • spatula

Directions

  1. Adjust a V-shaped roasting rack so each side is at a 45 angle to the base.
  2. Cut 2 sheets of foil, each 12 inches long. Fold each sheet lengthwise to make a strip that is about 3 inches wide. Drape 1 strip from center of the V over and down to the base of the rack. Fold foil at each end to secure to rack. Repeat to secure second piece of foil to other side of the rack. Drape each flour tortilla with its center over the highest point on one side of the rack (foil keeps tortilla from curling inward as it bakes).
  3. Bake tortillas in a 450 oven until lightly browned, about 5 minutes, then lift off racks and set aside (they continue to crisp as they cool). If making more than 1 hour or up to a day ahead, package airtight.
  4. As tortillas bake, rinse chicken and pat dry. Melt 1 tablespoon jelly (in a microwave oven or in a small pan over medium heat, stirring occasionally).
  5. Brush all the melted jelly onto the smooth sides of breast halves. Put corn chips on a small plate and press jelly-coated side of chicken into chips so they stick. Set breasts, chips up, in an 8- or 9-inch square pan. Pat any remaining chips onto chicken.
  6. Bake in a 450 oven until chicken is no longer pink in thickest part (cut to test), 15 to 20 minutes.
  7. Meanwhile, in a bowl, mix beans, salsa, and remaining jalapeo jelly.
  8. Lift breasts from pan with a wide spatula. If desired, cut each piece crosswise into 4 or 5 equal slices.
  9. Set each tortilla shell on a plate. Put half the lettuce into each shell. Top lettuce equally with the bean mixture. Use the spatula to transfer a breast onto beans in each tortilla shell.
  10. Garnish with avocado and add sour cream and salt to taste.

Nutrition Facts

Calories752kcal
Protein26.06%
Fat26.69%
Carbs47.25%

Properties

Glycemic Index
53
Glycemic Load
5.5
Inflammation Score
-9
Nutrition Score
41.392609067585%

Flavonoids

Cyanidin
0.19mg
Epicatechin
0.21mg
Epigallocatechin 3-gallate
0.09mg
Apigenin
0.09mg
Luteolin
0.02mg
Kaempferol
0.11mg
Myricetin
0.04mg
Quercetin
1.02mg

Nutrients percent of daily need

Calories:751.61kcal
37.58%
Fat:22.69g
34.9%
Saturated Fat:5.29g
33.08%
Carbohydrates:90.39g
30.13%
Net Carbohydrates:68.25g
24.82%
Sugar:22.27g
24.75%
Cholesterol:99.12mg
33.04%
Sodium:1938.75mg
84.29%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:49.84g
99.67%
Vitamin B3:19.37mg
96.86%
Fiber:22.14g
88.56%
Selenium:57.56µg
82.22%
Vitamin B6:1.52mg
75.8%
Phosphorus:699.28mg
69.93%
Folate:236.79µg
59.2%
Potassium:1833.09mg
52.37%
Manganese:0.97mg
48.65%
Vitamin B1:0.65mg
43.07%
Magnesium:162.07mg
40.52%
Iron:6.73mg
37.38%
Vitamin B2:0.63mg
37.31%
Vitamin B5:3.53mg
35.27%
Vitamin K:35.48µg
33.79%
Copper:0.66mg
33.22%
Vitamin E:3.5mg
23.32%
Vitamin C:19.04mg
23.07%
Vitamin A:1090.72IU
21.81%
Calcium:217.47mg
21.75%
Zinc:3.04mg
20.27%
Vitamin B12:0.38µg
6.4%
Vitamin D:0.19µg
1.26%
Source:My Recipes