Grilled Chicken Tortas

Health score
22%
Grilled Chicken Tortas
45 min.
8
407kcal

Suggestions

Ingredients

  •  avocados peeled mashed
  • 16 ounce black beans canned
  • large skinned and boned chicken breast halves 
  • inch crusty sandwich rolls split
  • tablespoons cilantro leaves fresh chopped
  • tablespoons juice of lime 
  • ounces monterrey jack cheese shredded
  • tablespoon olive oil 
  •  poblano peppers 
  • 16 ounce chile salsa refrigerated hot
  • 0.3 teaspoon salt 
  • 0.3 cup tequila 

Equipment

  • bowl
  • plastic wrap
  • grill
  • ziploc bags
  • microwave
  • rolling pin
  • meat tenderizer

Directions

  1. Place chicken between 2 sheets of heavy-duty plastic wrap, and flatten to 1/4-inch thickness using a meat mallet or rolling pin.
  2. Stir together salsa and next 3 ingredients.
  3. Remove 1 cup mixture, and set aside remaining mixture.
  4. Place chicken in a shallow dish or heavy-duty zip-top plastic bag; pour 1 cup salsa mixture over chicken. Cover or seal, and chill 1 hour, turning occasionally.
  5. Remove chicken from marinade, discarding marinade.
  6. Grill peppers, covered with grill lid, over medium-high heat (350 to 40
  7. to 7 minutes, turning often, until peppers look blistered.
  8. Place peppers in a heavy-duty zip-top plastic bag; seal and let stand 10 minutes to loosen skins. Peel peppers; remove and discard seeds.
  9. Cut peppers into thin strips; set aside.
  10. Grill chicken, covered with grill lid, over medium-high heat (350 to 40
  11. about 5 minutes on each side or until done. Cool slightly.
  12. Cut chicken into thin slices, and sprinkle evenly with salt.
  13. Stir together beans and olive oil in a 1-quart glass bowl, and microwave at HIGH 2 minutes or until thoroughly heated, stirring once.
  14. Spread beans evenly over bottom halves of rolls.
  15. Spread avocado over top halves of rolls. Top bottom halves evenly with chicken, pepper strips, cheese, and top halves of rolls.
  16. Serve with reserved salsa mixture.

Nutrition Facts

Calories407kcal
Protein25.03%
Fat51.96%
Carbs23.01%

Properties

Glycemic Index
15.5
Glycemic Load
0.74
Inflammation Score
-8
Nutrition Score
23.931738905285%

Flavonoids

Cyanidin
0.25mg
Epicatechin
0.28mg
Epigallocatechin 3-gallate
0.11mg
Eriodictyol
0.08mg
Hesperetin
0.34mg
Naringenin
0.01mg
Luteolin
2.1mg
Kaempferol
0.03mg
Quercetin
1.06mg

Nutrients percent of daily need

Calories:407.05kcal
20.35%
Fat:23.32g
35.87%
Saturated Fat:7.67g
47.96%
Carbohydrates:23.23g
7.74%
Net Carbohydrates:12.42g
4.52%
Sugar:3.97g
4.41%
Cholesterol:61.39mg
20.46%
Sodium:915.19mg
39.79%
Alcohol:2.51g
100%
Alcohol %:0.95%
100%
Protein:25.27g
50.55%
Vitamin C:47.85mg
58.01%
Vitamin B6:0.87mg
43.63%
Fiber:10.8g
43.21%
Vitamin B3:8.52mg
42.6%
Phosphorus:374.8mg
37.48%
Selenium:24.49µg
34.98%
Potassium:1003.74mg
28.68%
Folate:111.98µg
28%
Calcium:266mg
26.6%
Vitamin K:23.73µg
22.6%
Vitamin B5:2.19mg
21.88%
Vitamin B2:0.37mg
21.83%
Magnesium:77.86mg
19.46%
Vitamin E:2.87mg
19.13%
Manganese:0.38mg
19.03%
Copper:0.35mg
17.43%
Vitamin A:793.16IU
15.86%
Vitamin B1:0.23mg
15.08%
Zinc:2.16mg
14.42%
Iron:2.38mg
13.2%
Vitamin B12:0.35µg
5.81%
Vitamin D:0.23µg
1.51%
Source:My Recipes