Mexican Chicken Bean Stir Fry over Crisp Lettuce & Tortillas Recipe
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Ingredients:
- 1 jalapeno pepper, minced fine (i like the ribs and seeds in for heat , but if you want it mild , just remove the ribs and seeds)
- sour cream (optional)
- salsa (optional)
Directions:
- 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.
- 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.
- 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.
- 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.
- 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.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 780.36 Kcal (3267 kJ) | ||
| Calories from fat | 430 Kcal | ||
| % Daily Value* | |||
| Total Fat | 47.78g | 74% | |
|---|---|---|---|
| Cholesterol | 157.55mg | 53% | |
| Sodium | 867.41mg | 36% | |
| Potassium | 734.67mg | 16% | |
| Total Carbs | 50.4g | 17% | |
| Sugars | 10.94g | 44% | |
| Dietary Fiber | 5.77g | 23% | |
| Protein | 38.26g | 77% | |
| Vitamin C | 51.3mg | 85% | |
| Vitamin A | 0.9mg | 30% | |
| Iron | 18.5mg | 103% | |
| Calcium | 321.8mg | 32% | |
| Amount Per 100 g | |||
| Calories | 171.05 Kcal (716 kJ) | ||
| Calories from fat | 94.25 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.47g | 74% | |
|---|---|---|---|
| Cholesterol | 34.53mg | 53% | |
| Sodium | 190.13mg | 36% | |
| Potassium | 161.04mg | 16% | |
| Total Carbs | 11.05g | 17% | |
| Sugars | 2.4g | 44% | |
| Dietary Fiber | 1.27g | 23% | |
| Protein | 8.39g | 77% | |
| Vitamin C | 11.2mg | 85% | |
| Vitamin A | 0.2mg | 30% | |
| Iron | 4.1mg | 103% | |
| Calcium | 70.5mg | 32% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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