Crusty Mexican Chicken

Gluten Free
Health score
14%
Crusty Mexican Chicken
45 min.
4
286kcal

Suggestions

Ingredients

  • 14.5 oz canned tomatoes diced no salt added canned ()
  • servings cilantro sprigs fresh
  • 0.3 cup cilantro leaves fresh
  • teaspoon garlic powder 
  • tablespoon honey 
  • 0.5 cup jack cheese shredded
  • tablespoon juice of lime 
  • servings lime wedges 
  • 0.5 teaspoon oregano dried
  •  chicken breast halves boneless skinless fat trimmed
  • oz regular tortilla chips crushed

Equipment

  • food processor
  • bowl
  • frying pan
  • oven
  • blender
  • baking pan

Directions

  1. In a bowl, combine lime juice and honey.
  2. Place tortilla chips in a bag. Dip chicken pieces 1 at a time in juice mixture, then drop into chips and shake to coat.
  3. Place in a 9-inch-square baking dish.
  4. Bake in a 475 oven until no longer pink in center of thickest part (cut to test), about 15 minutes.
  5. Meanwhile, in a blender or food processor, whirl tomatoes and their juice, 1/4 cup cilantro, garlic powder, and oregano until smooth.
  6. Pour into a 2- to 3-quart pan and bring to a boil over high heat. Boil, partly covered to prevent spattering, until reduced to 1 1/4 cups, 4 to 5 minutes.
  7. Sprinkle chicken with cheese and bake just until cheese melts, 1 to 2 minutes more.
  8. Spoon tomato sauce equally onto 4 dinner plates; place a chicken piece on each and garnish with cilantro sprigs. Offer lime wedges to season to taste.

Nutrition Facts

Calories286kcal
Protein40.95%
Fat32.21%
Carbs26.84%

Properties

Glycemic Index
46.32
Glycemic Load
2.34
Inflammation Score
-6
Nutrition Score
17.241739143496%

Flavonoids

Eriodictyol
0.08mg
Hesperetin
0.77mg
Naringenin
0.05mg
Apigenin
0.01mg
Luteolin
0.02mg
Kaempferol
0.01mg
Myricetin
0.03mg
Quercetin
1.12mg

Nutrients percent of daily need

Calories:286.48kcal
14.32%
Fat:10.3g
15.85%
Saturated Fat:3.76g
23.51%
Carbohydrates:19.32g
6.44%
Net Carbohydrates:17.27g
6.28%
Sugar:7.06g
7.84%
Cholesterol:84.89mg
28.3%
Sodium:410.6mg
17.85%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.47g
58.93%
Vitamin B3:12.69mg
63.46%
Selenium:39.18µg
55.98%
Vitamin B6:1.02mg
50.84%
Phosphorus:356.35mg
35.64%
Vitamin B5:1.95mg
19.54%
Potassium:674.51mg
19.27%
Calcium:164.4mg
16.44%
Vitamin C:12.67mg
15.35%
Magnesium:58.41mg
14.6%
Vitamin B2:0.24mg
14.2%
Vitamin K:11.52µg
10.97%
Iron:1.92mg
10.65%
Vitamin E:1.54mg
10.26%
Zinc:1.47mg
9.79%
Vitamin B1:0.15mg
9.75%
Fiber:2.05g
8.2%
Vitamin A:344.04IU
6.88%
Copper:0.13mg
6.56%
Manganese:0.13mg
6.35%
Vitamin B12:0.34µg
5.72%
Folate:19.17µg
4.79%
Vitamin D:0.2µg
1.32%
Source:My Recipes