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25 minutes
4 servings
Adjust servings
dairy-free
(?)
Has dairy from:
sour cream (regular)
cotija cheese
gluten-free
(?)
Has gluten from:
flour tortilla
kid friendly
has meat
(?)
Has meat from:
chicken breast
has pasta
has seafood
mediterranean
vegan
(?)
Not vegan due to:
chicken breast
sour cream (regular)
cotija cheese
vegetarian
(?)
Not vegetarian due to:
chicken breast
pescetarian
paleo
(?)
Not paleo due to:
flour tortilla
cotija cheese
refried bean
This recipe has no customizations.
 
Nutrition to Note
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.
 
Whether this matters for your diet depends mostly on what other foods you consume today.
 
MACROS
Carbohydrate
80.7
g
Calories
864
 
Fiber
17.6
g
Iron
2.28
mg
Protein
26.7
g
Sodium
644
mg
Sugars
7.82
g
Fat (total lipid)
33.7
g
 
INGREDIENTS
Amount
Measure
Adjust
Ingredient
 
4
whole
+
-
 
8-inch, room temperature.
 
1
whole
+
-
 
boneless, skinless. cut into thin strips.
 
2
whole
+
-
 
diced.
 
1
head
+
-
 
chopped.
 
4
tbsp
+
-
 
or more to taste.
 
1
whole
+
-
 
2 if they are small, mashed.
 
4
tbsp
+
-
 
or more to taste.
 
1
whole
+
-
 
cut into crescent moons.
 
1/4
cups
+
-
 
 
1
can
+
-
 
 
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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.
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