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35 minutes
3
dairy-free
(?)
Has dairy from:
milk (2%)
butter
mozzarella cheese (whole milk)
havarti cheese
cotija cheese
gluten-free
kid friendly
has meat
(?)
Has meat from:
chicken breast
has pasta
has seafood
mediterranean
vegan
(?)
Not vegan due to:
milk (2%)
butter
granulated sugar
mozzarella cheese (whole milk)
havarti cheese
cotija cheese
chicken breast
vegetarian
(?)
Not vegetarian due to:
chicken breast
pescetarian
paleo
(?)
Not paleo due to:
milk (2%)
corn flour
granulated sugar
mozzarella cheese (whole milk)
havarti cheese
cotija cheese
This recipe has no customizations.
 
Nutrition to Balance
This recipe has Calories as 77.0% and Fat (total lipid) as 76.3% (as a percentage of RDA).
 
You'll likely 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: 41.8% of RDA
• Calories: 77.0% of RDA
• Carbs: 18.3% of RDA
• Fat (total lipid): 76.3% of RDA
• Fiber: 12.1% of RDA
• Fructose: 3.2% of RDA
• Protein: 46.6% of RDA
• Sodium: 69.5% of RDA
• Sugar: 48.0% of RDA
• Vitamin A (IU): 35.2% of RDA
• Vitamin B6: 36.5% of RDA
• Vitamin C: 4.6% of RDA
• Iron: 18.4% of RDA
• Magnesium: 24.1% of RDA
• Manganese: 5.0% of RDA
• Niacin: 93.6% of RDA
• Potassium: 16.1% of RDA
• Zinc: 18.5% of RDA
If any nutritional component is greater than 75% of RDA (or any vitamin/mineral is greater than 600% of RDA), the recipe gets a “Nutrition to Balance” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
 
INGREDIENTS
Amount
Measure
Ingredient
 
1
cup
can use any milk of choice.
 
5
tbsp
 
1
cup
1 cup arepa flour or finely ground yellow corn flour.
 
1/4
tsp
 
1/3
cups
 
1
cup
frozen.
 
1
cup
 
6
slices
6-8 slices Mild Swiss, American, or Monterey Jack cheese.
 
1/3
cups
 
1
whole
large, boneless, skinless.
 
 
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PREPARATION
PREPARING THE CHICKEN
1.
Heat a grill or a grill pan to medium-high.
2.
Grill the chicken breast until completely cooked through and no longer pink on the inside. Internal temp should read 165.
3.
Slice the chicken breast into thin strips. Set aside.
PREPARING THE AREPA
4.
Bring the milk to a boil in a small pan.
5.
Add the five tablespoons of butter. Let stand.
6.
Grind one cup frozen yellow corn kernels in a food processor.
7.
In a large bowl, mix the arepa flour, salt, and sugar. Make a well in the center and gradually add the hot milk. Stir until there are no lumps. Work the dough until it is smooth and slightly sticky.
8.
Add corn flour as necessary if the dough is too thin. The dough needs to be thick enough to roll out.
9.
Stir in the ground frozen corn and the shredded mozzarella cheese.
10.
Use a rolling pin to roll out the dough between two sheets of wax paper to about 1/2" thickness.
11.
Cut out arepas with a large cookie cutter- about 3 inches in diameter. (A small straight edged bowl works.)
12.
Heat a lightly buttered griddle on medium. Cook the arepas in batches until crispy and golden brown on each side. Immediately place a slice of cheese, a few chicken strips and a sprinkle of cotija cheese on one arepa and cover with another to make a sandwich.
13.
Heat on griddle until cheese melts. Serve immediately.
 
THIS RECIPE CAN BE CUSTOMIZED
Make it Dairy Free!
A partially dairy-free variant of this recipe can be made to reduce the amount of dairy. Just substitute Earth Balance Natural Buttery Stick for butter.
 
NUTRITION
This recipe has the following nutrient totals:
Calories 1539
Protein 52.4 g
Carbohydrates 50.4 g
Iron 3.48 mg
Fiber 3.40 g
Calcium 418 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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