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Pepita Crusted Chicken Salad With Sweet Adobo Vinaigrette

 
One serving costs about $2.63 One serving costs about $2.63

$2.63 per serving

4 people like this recipe

4 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 salad
spoonacular Score:82%

Spoonacular Score: 82%

 

Pepita Crusted Chicken Salad With Sweet Adobo Vinaigrette might be just the main course you are searching for. One serving contains 920 calories, 41g of protein, and 52g of fat. For $2.72 per serving, this recipe covers 40% of your daily requirements of vitamins and minerals. 4 people were impressed by this recipe. A mixture of pepitas, oil, jicama, and a handful of other ingredients are all it takes to make this recipe so flavorful. To use up the ground cumin you could follow this main course with the Moroccan Chocolate Mousse as a dessert. From preparation to the plate, this recipe takes about 45 minutes. All things considered, we decided this recipe deserves a spoonacular score of 84%. This score is amazing. Try Pepita Crusted Chicken Salad With Sweet Adobo Vinaigrette, Watermelon, Feta & Pepita Salad With A Sweet Lime Vinaigrette, and Pepita-Crusted Chicken Sliders for similar recipes.

Ingredients

Servings:
1 Tbsp
1 Tbsp adobo sauce
adobo sauce
1
1  avocado
avocado
1 tsp
1 tsp dijon mustard
dijon mustard
1
1  egg
egg
2 cups
2 cups flour
flour
1 tsp
1 tsp ground cumin
ground cumin
1 Tbsp
1 Tbsp honey
honey
1 cup
1 cup jicama
jicama
1 small
1 small mango
mango
11.84 fl. oz
11.84 fl. oz milk
milk
0.5 cups
0.5 cups oil
oil
1 small
1 small red onion
red onion
1 cup
1 cup pepitas
pepitas
1.5 tsps
1.5 tsps pepper
pepper
2 Tbsps
2 Tbsps red wine vinegar
red wine vinegar
2 Tbsps
2 Tbsps salt
salt
4
4  skinless boneless chicken breasts
skinless boneless chicken breasts
1 Tbsp adobo sauce
1 Tbsp
adobo sauce
1  avocado
1
avocado
1 tsp dijon mustard
1 tsp
dijon mustard
1  egg
1
egg
2 cups flour
2 cups
flour
1 tsp ground cumin
1 tsp
ground cumin
1 Tbsp honey
1 Tbsp
honey
1 cup jicama
1 cup
jicama
1 small mango
1 small
mango
11.84 fl. oz milk
11.84 fl. oz
milk
0.5 cups oil
0.5 cups
oil
1 small red onion
1 small
red onion
1 cup pepitas
1 cup
pepitas
1.5 tsps pepper
1.5 tsps
pepper
2 Tbsps red wine vinegar
2 Tbsps
red wine vinegar
2 Tbsps salt
2 Tbsps
salt
4  skinless boneless chicken breasts
4
skinless boneless chicken breasts

Equipment

baking paper
baking paper
baking sheet
baking sheet
whisk
whisk
oven
oven
baking paper
baking paper
baking sheet
baking sheet
whisk
whisk
oven
oven


Instructions

  1. Preheat the oven to 350 degrees F and move the oven rack to the upper-middle position. Place a piece of parchment paper on a rimmed baking sheet.
  2. Prepare 3 small pans: one with chopped pepitas, one with 1 egg and 1 tablespoon of milk whisked together, and one with a mixture of flour, cumin slat and pepper.
  3. Dip the chicken in the flour mixture. Shake off the excess, then dip it in the egg wash, followed by the chopped pepitas. Lay the coated chicken on the baking sheet and repeat with the rest.
  4. Bake the chicken for 20-25 minutes, depending on the size of the breasts. *For chicken tenders bake 15 minutes.
  5. While baking, prepare four salad plates with a bed of romaine, followed by thin slivers of mango, avocado, jicama, and red onion.
  6. Whisk together the adobo sauce, oil, vinegar, honey, Dijon, and salt.
  7. Once the chicken is cooked, allow it to cool for at least 5 minutes. Then top each salad with a chicken breast and drizzle with abodo vinaigrette!

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $2.63
Ingredient
1 tablespoon adobo sauce
1 avocado
1 teaspoon dijon mustard
1 egg
2 cups flour
1 teaspoon ground cumin
1 tablespoon honey
1 cup jicama
1 small mango
350 milliliters milk
½ cups oil
1 small red onion
1 cup pepitas
1.5 teaspoons pepper
2 tablespoons red wine vinegar
2 tablespoons salt
4 skinless boneless chicken breasts
Price
$0.17
$1.50
$0.05
$0.24
$0.33
$0.13
$0.26
$0.29
$1.20
$0.47
$0.30
$0.15
$1.14
$0.09
$0.15
$0.04
$4.01
$10.54

Tips

Health Tips

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • Studies have shown people who drink full fat milk are thinner than those who drink low-fat or fat-free milk instead. Keep that in mind before you decide to swap. If you want to go dairy free, however, you can replace milk with unsweetened soy milk in most recipes.

  • Frozen (and potentially even canned) fruit and vegetables contain as much?if not more?vitamins than fresh versions that have been sitting around the supermarket too long. So don't hesitate to buy canned or frozen goods if your budget or the season doesn't allow for fresh!

  • Many people proclaim the health benefits of honey, saying it possesses antibacterial, antiviral, anti-inflammatory, and antioxidant properties. Although the extent of its health benefits in humans remains unclear, studies have indeed confirmed that honey can help with cold symptoms and even heal wounds and prevent infections. If you're looking to reap the potential health benefits, dark raw honey is likely the best option.

  • get more health tips

Price Tips

  • Avocados are one of the "clean fifteen", so you don't have to buy them organic if you don't want to spend the extra dough.

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

Cooking Tips

  • If you're buying an avocado to use for dinner tonight, make sure you choose a ripe one! Find an avocado that is soft enough to press your fingertips into. If it's too firm, it's not ripe. If it's almost smooshy, it's too ripe. The perfect avocado can be hard to find in stores, so you might have to buy your avocados in advance and ripen them at home. To speed up the ripening process, put the avocados in a paper bag with an apple or banana. It really works!

  • You should not store your onions with your potatoes because the gases they emit will make each other spoil faster. For more information about selecting and storing onions, check out this lesson about onions in the academy.

  • To keep your eyes from stinging and watering while cutting onions, trying popping the onion in the freezer for 15 minutes before you plan to start cooking. Chilling the onion slows the release of the enzyme responsible for teary eyes.

Green Tips

  • According to the Non-GMO Project, about 90% of the canola oil in the United States is made from genetically modified rapeseed, so if this issue is important to you be sure to buy certified organic or certified GMO-free canola oil!

  • To avoid antibiotics, hormones, and other nasties in your milk, choose organic whenever possible. If you can't afford organic, look for milk labeled hormone and antibiotic free. It is often less expensive.

  • Buying local honey from beekeepers in your area not only supports your community but helps those beekeepers protect bees! LocalHarvest can help you locate some tasty honey produced near you.

Disclaimer

Nutritional Information

Quickview
921 Calories
41g Protein
51g Total Fat
74g Carbs
40% Health Score
Limit These
Calories
921
46%

Fat
51g
80%

  Saturated Fat
7g
46%

Carbohydrates
74g
25%

  Sugar
16g
18%

Cholesterol
121mg
41%

Sodium
4468mg
194%

Get Enough Of These
Protein
41g
83%

Selenium
66µg
96%

Vitamin B3
17mg
88%

Manganese
1mg
73%

Phosphorus
647mg
65%

Vitamin B6
1mg
58%

Folate
204µg
51%

Vitamin E
7mg
49%

Vitamin B1
0.72mg
48%

Magnesium
177mg
44%

Vitamin B2
0.75mg
44%

Vitamin C
29mg
36%

Fiber
8g
36%

Iron
6mg
34%

Vitamin K
35µg
34%

Vitamin B5
3mg
34%

Potassium
1167mg
33%

Copper
0.55mg
28%

Zinc
3mg
22%

Calcium
163mg
16%

Vitamin A
785IU
16%

Vitamin B12
0.72µg
12%

Vitamin D
1µg
10%

covered percent of daily need

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