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• Recipe Overview
• Ingredients
• Processes - Utensils
• Instructions

• Cuisine

  Latin American >> Mexican >> Mexican

• Dietary Style

• Source

  Genius Kitchen(food.com)

| 1. Tortillas -- Step one. In a medium non-stick pan, add 2 tablespoons of the vegetable oil and bring to medium high to high heat. You want the oil bubbling lightly so when you put the tortilla in, it cooks and doesn't just sit soaking up the oil. You can just dip a corner of the tortilla in and if it bubbles -- it is hot enough. Another trick is to dip the end of a wooden spoon in - if it bubbles around the spoon, it is hot enough. It takes literally 10-15 seconds per side. Just lightly golden brown. Remove to a plate lined with a paper towel. Just let them cool. They are done. | 2. Chicken -- Don't use the oil from the tortillas, just toss it. In that same pan on medium high to high heat, add 1/2 tablespoon of the oil - season the chicken with salt and pepper on both sides and add to the hot oil. Let the chicken cook 2-3 minutes on one side until golden brown and then stir and flip. The chicken will take no longer than 7-10 minutes. You want it golden brown, but don't over cook it, you still want it tender. Remove the chicken to a small plate lined with foil. I use foil because I can just wrap up the chicken and keep it warm while I finish the dish, and there are no dishes to clean up. | 3. Vegetables -- To that same pan, add the remaining 1/2 tablespoon oil and again, medium high heat. Add the jalapeno, red and green bell peppers, onion and garlic. Cook 3-4 minutes until the peppers and onion are soft. Add in the beans, corn and mix well to combine. Stir the taco seasoning with the broth or water in a small cup to mix first before adding to the dish, and then add to the vegetable mixture. Add the chicken back in along with the cilantro and bring to medium high heat until everything is well combined and everything is warm. | 4. Serve -- To each plate, I add 1 tortilla, top with 1 1/2 cups chopped lettuce, and then the warm chicken and bean stir fry. Finish with 1/4 cup cheese (per plate) and scallions. Personally, I would top each with a dollop of the sour cream and salsa, but I have learned to just put the salsa and sour cream on the side. ENJOY, this somewhat healthy remake Mexican salad. | 5. Note: you could easily skip the cheese, and even use low fat sour cream; and bake the corn tortillas if you want, but overall, this is a pretty healthy, very hearty salad. This also can be served without the lettuce and just corn chips on the side, but I love it served as a salad. It is just a very hearty salad. | ---------------------------------------------------------------------------

Estimated Nutritional Profile for Ingredients

Ingredient Name	Quantity	Unit	State	Energy (kcal)	Carbohydrates	Protein (g)	Total Lipid (Fat) (g)
corn tortilla	4			-	-	-	-
iceberg lettuce	6	cups	chopped	60.48	12.8304	3.888	0.6048
chicken	1		cut	-	-	-	-
black bean	1	can	drained rinsed	991.8141	181.3769	62.8246	4.1301
pinto bean	1	can	drained rinsed	-	-	-	-
jalapeno pepper	1		minced	1.6312	0.3656	0.0512	0.0208
corn	10	ounces	frozen	243.8056	53.0136	9.2703	3.8272
onion	1		diced	28.0	6.537999999999999	0.77	0.07
garlic	1	teaspoon	minced	4.172	0.9257	0.1781	0.013999999999999999
red bell pepper	1/2	cup	cut	-	-	-	-
green bell pepper	1/4	cup		-	-	-	-
taco seasoning mix	1	package		-	-	-	-
chicken broth	1/2	cup		39.06	0.945	5.5692	1.3104
cilantro	1	tablespoon	diced	0.23	0.0367	0.0213	0.0052
vegetable oil	3	tablespoons		351.69599999999997	0.0	0.0	40.8
cheddar cheese	1	cup	shredded	-	-	-	-
scallion	2		chopped	64.0	14.68	3.66	0.38
cream			sour	-	-	-	-
salsa				-	-	-	-

- Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.