Pepita Crusted Chicken Salad With Sweet Adobo Vinaigrette

Health score
38%
Pepita Crusted Chicken Salad With Sweet Adobo Vinaigrette
45 min.
4
729kcal
53.17%sweetness
85.72%saltiness
26.61%sourness
22.3%bitterness
54.77%savoriness
100%fattiness
100%spiciness

Ingredients

  • tablespoon chipotle sauce (from chipotle pepper can)
  •  avocado ripe peeled thinly sliced
  • teaspoon dijon mustard 
  •  eggs beaten
  • cups flour 
  • teaspoon ground cumin 
  • tablespoon honey 
  • cup jicama peeled thinly sliced
  • small mangos 
  • 350 ml milk 
  • 0.5 cup cooking oil 
  • 0.5  onion red thinly sliced
  • cup pumpkin seeds roughly chopped (pumpkin seeds)
  • 1.5 teaspoons pepper freshly ground
  • tablespoons red wine vinegar 
  • tablespoons salt 
  •  chicken breast boneless skinless (could use chicken tenders)

Equipment

  • baking sheet
  • baking paper
  • oven
  • whisk

Directions

  1. Preheat the oven to 350 degrees F and move the oven rack to the upper-middle position.
  2. Place a piece of parchment paper on a rimmed baking sheet.Prepare 3 small pans: one with chopped pepitas, one with 1 egg and 1 tablespoon of milk whisked together, and one with a mixture of flour, cumin slat and pepper.Dip the chicken in the flour mixture. Shake off the excess, then dip it in the egg wash, followed by the chopped pepitas.
  3. Lay the coated chicken on the baking sheet and repeat with the rest.
  4. Bake the chicken for 20-25 minutes, depending on the size of the breasts. *For chicken tenders bake 15 minutes.While baking, prepare four salad plates with a bed of romaine, followed by thin slivers of mango, avocado, jicama, and red onion.
  5. Whisk together the adobo sauce, oil, vinegar, honey, Dijon, and salt.Once the chicken is cooked, allow it to cool for at least 5 minutes. Then top each salad with a chicken breast and drizzle with abodo vinaigrette!

Nutrition Facts

Calories729kcal
Protein22.77%
Fat35.2%
Carbs42.03%

Properties

Glycemic Index
94.51
Glycemic Load
42.97
Inflammation Score
-9
Nutrition Score
39.039130434783%

Flavonoids

Cyanidin
0.22mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.89mg
Epicatechin
0.19mg
Epigallocatechin 3-gallate
0.08mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
0.69mg
Kaempferol
0.12mg
Myricetin
0.04mg
Quercetin
2.79mg

Taste

Sweetness:
53.17%
Saltiness:
85.72%
Sourness:
26.61%
Bitterness:
22.3%
Savoriness:
54.77%
Fattiness:
100%
Spiciness:
100%

Nutrients percent of daily need

Calories:728.51kcal
36.43%
Fat:28.88g
44.44%
Saturated Fat:5.76g
36.02%
Carbohydrates:77.6g
25.87%
Net Carbohydrates:67.57g
24.57%
Sugar:19.24g
21.38%
Cholesterol:124.07mg
41.36%
Sodium:3696.2mg
160.7%
Protein:42.05g
84.1%
Selenium:65.29µg
93.27%
Vitamin B3:17.72mg
88.62%
Manganese:1.45mg
72.61%
Phosphorus:664.06mg
66.41%
Vitamin B6:1.2mg
59.89%
Folate:203.18µg
50.8%
Vitamin B1:0.73mg
48.59%
Magnesium:179.23mg
44.81%
Vitamin B2:0.73mg
42.65%
Vitamin C:33.21mg
40.26%
Fiber:10.03g
40.12%
Potassium:1191.59mg
34.05%
Vitamin B5:3.39mg
33.88%
Iron:6.01mg
33.42%
Copper:0.54mg
26.93%
Vitamin E:3.43mg
22.86%
Zinc:3.36mg
22.41%
Vitamin K:20.03µg
19.08%
Vitamin A:893.79IU
17.88%
Calcium:170.02mg
17%
Vitamin B12:0.81µg
13.52%
Vitamin D:1.33µg
8.84%