Lunch: Adobo Grilled Chicken Salad in a Tortilla Bowl

This recipe includes superfoods such as:

Chicken Breast, Lemon, Spinach

Health benefits of Adobo Grilled Chicken Salad in a Tortilla Bowl

Skinless chicken breast, often heralded for its lean nutritional profile, is undeniably a powerhouse when it comes to protein content. With an impressive 21 grams of protein packed into every 100 grams of the breast, it emerges as a preferred choice for those conscious about their protein intake. Delving deeper into the nutritional matrix of chicken, one can't overlook the copious amounts of vitamin B6 it houses. This particular vitamin plays an indispensable role in our body, especially when discussing Polycystic Ovary Syndrome (PCOS) management.

For individuals grappling with PCOS, the internal hormonal turbulence can be overwhelming, often leading to a spike in testosterone and androgen levels. This is where vitamin B6 comes into the spotlight. Acting as a balancer, vitamin B6 diligently works behind the scenes to keep these hormones in check, ensuring they don't surge beyond desirable levels. It is this equilibrium that becomes paramount for those earnestly looking to curtail the excessive flow of testosterone and androgen. In the broader spectrum of PCOS management, incorporating foods rich in vitamin B6, like chicken breast, can be a strategic move, providing both nutritional sustenance and hormonal balance.

Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form. Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and antioxidants. The high iron content in spinach helps combat anemia, which is common in women with PCOS. Magnesium helps reduce inflammation and improve insulin sensitivity. The antioxidants in spinach can help lower oxidative stress, which is beneficial for managing PCOS symptoms. Including spinach in your diet can support overall health and well-being.

Ingredients

1 tablespoon lemon pepper
1 tablespoon garlic powder
1 tablespoon onion powder or flakes
1 tablespoon dried oregano
1 tablespoon dried parsley flakes
1 tablespoon achiote powder
1/2 tablespoon ground cumin
1 tablespoon salt
6 boneless skinless chicken breasts
Nonstick cooking spray or oil
4 (10-inch) whole-wheat or multi-grain tortillas
2 tablespoons olive oil, plus more for drizzling
1/2 medium yellow onion, chopped
4 garlic cloves, minced
Coarse salt and freshly ground black pepper
3 medium tomatoes, chopped
2 chipotle chiles in adobo, chopped (remove the seeds to make it less spicy), plus 2 tablespoons the adobo sauce
1/2 cup water
1 (15-ounce) can pinto beans, drained and rinsed
5 cups baby spinach leaves or mixed mesclun greens
4 ounces feta cheese, crumbled (1/2 cup)
4 Adobo Grilled Chicken Breasts, sliced, recipe follows
1/4 cup chopped fresh cilantro leaves
Lime wedges, for serving

Instructions

Preheat the oven to 400 degrees F. Place a small dish of water next to your work surface. To make the tortilla bowls, place 4 empty (15-ounce) cans, open side down, on a baking pan. Using a pastry brush, soften the tortillas by brushing both sides with a little water, and then brush with 1 tablespoon of the olive oil. Drape the tortillas over the cans and bake until firm, about 5 to 7 minutes. Using tongs, turn the tortilla bowls right side up, discard the cans, and continue to bake until golden and crisp, another 4 minutes. Heat the remaining tablespoon of oil in a large skillet over medium heat. Add the onion and cook until soft and translucent, about 4 minutes. Stir in the garlic and cook until it's fragrant, about 1 minute. Season with salt and pepper. Add the tomatoes, chipotles with adobo sauce, and 1/2 cup water, cooking until slightly thick, about 5 minutes, stirring occasionally. Mix in the beans and cook until heated through, season with salt and pepper. Remove from the heat. Place the tortilla bowls right side up on plates and fill each with a handful of greens. Divide the bean mixture between the tortilla bowls and top with a sprinkle of feta. Fan the sliced chicken on top and garnish with chopped cilantro. Drizzle with a little olive oil and serve with lime wedges. Delicioso Adobo Grilled Chicken
Combine all of the ingredients in a small glass jar with an airtight lid and shake to blend. Store in a cool, dry place for up to 2 weeks. Season chicken with the adobo seasoning. Heat a grill pan to medium heat and spray with nonstick cooking spray or drizzle with oil. Place the chicken on the grill pan and cook for 3 to 5 minutes on each side depending on the size of the breasts. Note: This recipe for adobo is a staple seasoning for many of my Latin recipes. You can make a large batch, store it in an airtight container and use it as a flavor enhancer in your favorite dishes. Yield: about 1/2 cup adobo, 6 servingsPrep Time: 5 minutesCook Time: 20 minutesEase of preparation: Easy

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