This recipe has Fat (total lipid) as 55.1% and Fiber as 62.8% (as a percentage of RDA).
You may need to take these into account today to balance out your diet.
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 11.8% of RDA
• Calories: 43.2% of RDA
• Carbs: 29.3% of RDA
• Fat (total lipid): 55.1% of RDA
• Fiber: 62.8% of RDA
• Fructose: 8.1% of RDA
• Protein: 23.8% of RDA
• Sodium: 47.7% of RDA
• Sugar: 25.0% of RDA
• Vitamin A (IU): 31.9% of RDA
• Vitamin B6: 51.0% of RDA
• Vitamin C: 27.6% of RDA
• Iron: 12.0% of RDA
• Magnesium: 46.7% of RDA
• Manganese: 20.1% of RDA
• Niacin: 42.4% of RDA
• Potassium: 37.4% of RDA
• Zinc: 21.1% of RDA
If any nutritional component is greater than 50% of RDA
(or any vitamin/mineral is greater than 400% of RDA),
the recipe gets a “Nutrition to Note” rating.
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PREPARATION
1.
Preheat the oven to 425F.
PREPARING THE CHICKEN
2.
In a large frying pan or skillet, lightly coat the bottom with olive oil and turn the heat to medium-high.
3.
Add the chicken and the sliced onions and cook until the onions soften and the chicken is cooked through.
PREPARING THE TORTILLA BOWL
4.
Brush a very thin layer of olive oil on each side of the tortilla.
5.
Press each tortilla into a 1-quart oven safe bowl to form a bowl shape.
6.
Place on baking sheet. Bake 10 minutes or until edges are browned. Let cool 3 minutes. Remove tortillas from bowls; cool completely.
PREPARING THE FILLING
7.
Chop the head of iceberg lettuce. Dice the tomatoes. Mash the avocado(s).
8.
Warm the refried beans over medium-high heat until heated through.
ASSEMBLING
9.
Fill each bowl 1/2 with chopped lettuce.
10.
Add 2-3 spoonfuls of refried beans.
11.
Add 1-2 spoonfuls of diced tomatoes.
12.
Top with chicken and onions.
13.
Add 1 tbsp of sour cream (or more to taste), 1 tbsp mashed avocado (or more to taste), and 1 tbsp cotija cheese (or more to taste).
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Gluten Free!
A gluten-free variant of this recipe can be made.
Just substitute gluten-free tortilla for flour tortilla.
2.
Make it Wheat Free!
A wheat-free variant of this recipe can be made.
Just substitute gluten-free tortilla for flour tortilla.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 864
Protein 26.7 g
Carbohydrates 80.7 g
Iron 2.28 mg
Fiber 17.6 g
Calcium 118 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
