This recipe has Sodium as 103% (as a percentage of RDA).
You'll likely need to take this 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: 1.0% of RDA
• Calories: 25.5% of RDA
• Carbs: 23.7% of RDA
• Fat (total lipid): 17.9% of RDA
• Fiber: 36.2% of RDA
• Fructose: 5.8% of RDA
• Protein: 31.1% of RDA
• Sodium: 103% of RDA
• Sugar: 20.1% of RDA
• Vitamin A (IU): 46.7% of RDA
• Vitamin B6: 67.4% of RDA
• Vitamin C: 11.1% of RDA
• Iron: 1.8% of RDA
• Magnesium: 39.9% of RDA
• Manganese: 13.6% of RDA
• Niacin: 77.4% of RDA
• Potassium: 25.5% of RDA
• Zinc: 18.4% 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.
Reduce heat and add the chili powder, cumin, oregano, salt, and garlic. Stir fry for 2-3 minutes until very fragrant, being careful not to burn the garlic.
5.
Add the chicken broth, garlic, corn, and tomatoes and simmer for 5-10 minutes until the sauce is very deep red in color. Carefully transfer to a large bowl. Keep pan on stove, as you will use it for the chicken.
PREPARING THE TACO SEASONING
6.
Follow the steps in the dependent recipe to prepare the taco seasoning.
PREPARING THE CHICKEN
7.
Coat the chicken breasts with the taco seasoning.
8.
Heat the pan used for the sauce over medium low heat with a little oil and add the chicken.
9.
Cook for a few minutes on each side until nicely browned.
10.
Cover with sauce and simmer for an additional 5-10 minutes so the chicken finishes cooking gently in the sauce.
11.
Remove chicken from sauce and shred with two forks. Set aside.
ASSEMBLING THE PIE
12.
Dip two tortillas in the sauce and place on the bottom of a pie dish or large cast iron skillet.
13.
Add a layer chicken, a handful of cheese, and about 1/2 cup sauce.
14.
Repeat until you have 4 layers.
BAKING THE PIE
15.
Oil one side of a piece of foil large enough to cover the pie.
16.
Place the oiled side down over the pie (so it doesn't stick to the cheese) and cover.
17.
Bake for 20-30 minutes, until the sauce is bubbly and the cheese is melted. Top with cilantro and Cotija cheese if desired.
This dependent recipe has a "yields ratio" of 1. This means that for every 1 serving of the main recipe you're making, make 1 serving of the dependent recipe.
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Low Sodium!
A low-sodium variant of this recipe can be made that has a
-14.2% reduction in the amount of sodium.
Just substitute low-sodium chicken broth for chicken broth.
2.
Make it Gluten Free!
A partially gluten-free variant of this recipe can be made to reduce the amount of gluten.
Just substitute gluten-free tortilla for flour tortilla.
3.
Make it Wheat Free!
A partially wheat-free variant of this recipe can be made to reduce the amount of wheat.
Just substitute gluten-free tortilla for flour tortilla.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 509
Protein 35.0 g
Carbohydrates 65.3 g
Iron 0.34 mg
Fiber 10.1 g
Calcium 9.56 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.
