Diabetic-friendly Tortilla-crusted Chicken

Diabetic-friendly Tortilla-crusted Chicken Recipe - Authentic Mexican Dish

Region / culture: Mexico | Preparation time: 15 minutes | Cooking time: 25 minutes | Servings: 4

Introduction

This diabetic-friendly tortilla-crusted chicken recipe is a delicious and healthy option for those looking to manage their blood sugar levels while still enjoying a flavorful meal. The combination of crunchy tortilla chips and savory spices creates a tasty coating for the tender chicken breasts.

History

This recipe takes inspiration from traditional Mexican flavors, with the use of tortilla chips and spices like oregano and cumin. By using crushed tortilla chips instead of breadcrumbs, this recipe offers a unique twist on classic breaded chicken dishes.

Ingredients

non-stick cooking spray
1 cup finely crushed tortilla chips
0.5 tsp dried oregano, crushed
0.25 tsp ground cumin
0.25 tsp freshly ground black pepper
1 egg
4 boneless, skinless chicken breast halves (about 1.25 lb (567 g) total)
salsa (optional)

How to prepare

Coat a baking pan measuring 15x10x1 inches with cooking spray; set it aside.
In a shallow dish, combine tortilla chips, oregano, cumin, and pepper.
Place the egg in another shallow dish and beat it slightly.
Dip the chicken in the beaten egg and coat it with the tortilla chip mixture.
Arrange the chicken in the prepared baking pan.
Bake it in a 375°F (191°C) oven for about 25 minutes or until the chicken is no longer pink and reaches an internal temperature of 170°F (77°C).
If desired, serve the chicken with salsa.

Variations

For a spicy kick, add some chili powder or cayenne pepper to the tortilla chip mixture before coating the chicken. You can also experiment with different herbs and spices to customize the flavor to your liking.

Cooking Tips & Tricks

To ensure that the tortilla crust stays crispy, it's important to bake the chicken on a preheated baking pan. This will help the crust to brown evenly and prevent it from becoming soggy. Additionally, be sure to coat the chicken evenly with the tortilla chip mixture for maximum flavor.

Serving Suggestions

Serve this tortilla-crusted chicken with a side of steamed vegetables or a fresh salad for a complete and balanced meal. The crunchy coating and tender chicken make it a satisfying main dish that pairs well with a variety of sides.

Cooking Techniques

Baking the chicken in the oven helps to create a crispy crust without the need for frying. This cooking technique is healthier and reduces the amount of added fat in the dish.

Ingredient Substitutions

If you don't have tortilla chips on hand, you can use breadcrumbs or crushed cornflakes as a substitute. You can also use boneless, skinless chicken thighs instead of chicken breasts for a different texture.

Make Ahead Tips

You can prepare the tortilla-crusted chicken ahead of time and store it in the refrigerator until ready to bake. This makes it a convenient option for busy weeknights or meal prep.

Presentation Ideas

Garnish the cooked chicken with fresh cilantro, diced tomatoes, and a squeeze of lime juice for a colorful and vibrant presentation. Serve it on a bed of rice or quinoa for a complete meal.

Pairing Recommendations

This tortilla-crusted chicken pairs well with a side of Mexican rice, black beans, or roasted vegetables. A side of guacamole or sour cream can also complement the flavors of the dish.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place the chicken in a preheated oven at 350°F (177°C) for about 10-15 minutes, or until heated through.

Nutrition Information

Calories per serving

Each serving of this tortilla-crusted chicken contains approximately 250 calories. This makes it a moderate calorie option for a satisfying and flavorful meal.

Carbohydrates

Each serving of this tortilla-crusted chicken contains approximately 15 grams of carbohydrates. This makes it a suitable option for those following a diabetic-friendly diet that focuses on managing carbohydrate intake.

Fats

With only a small amount of fat from the tortilla chips and egg used in the coating, this recipe is a lean and healthy choice for those looking to reduce their fat intake.

Proteins

Each serving of this dish provides a generous amount of protein, with approximately 30 grams per serving. Protein is essential for maintaining muscle mass and promoting satiety, making this recipe a satisfying option for a balanced meal.

Vitamins and minerals

This recipe is a good source of essential nutrients like iron, potassium, and vitamin A. These nutrients play a key role in supporting overall health and well-being.

Alergens

This recipe contains eggs and corn tortilla chips, which may be allergens for some individuals. Be sure to check for any food allergies or sensitivities before preparing this dish.

Summary

Overall, this diabetic-friendly tortilla-crusted chicken recipe is a nutritious and balanced option for those looking to enjoy a flavorful meal while managing their blood sugar levels. With a good balance of carbohydrates, protein, and essential nutrients, this dish is a healthy choice for a well-rounded diet.

Summary

This diabetic-friendly tortilla-crusted chicken recipe is a flavorful and nutritious option for those looking to enjoy a satisfying meal while managing their blood sugar levels. With a crunchy tortilla chip coating and tender chicken breasts, this dish is sure to become a new favorite in your recipe rotation.

How did I get this recipe?

I can still recall the sense of amazement I felt when I first saw this recipe for Diabetic-friendly Tortilla-crusted Chicken. It was a sunny Saturday afternoon, and I was visiting my dear friend Maria in her cozy little kitchen. Maria was known for her creative and healthy recipes, and on that particular day, she had a surprise in store for me.

As soon as I walked in, I could smell the delicious aroma of spices wafting through the air. Maria greeted me with a warm smile and a twinkle in her eye. "I have a new recipe to share with you today," she said, her voice filled with excitement. "It's a diabetic-friendly version of one of our favorite dishes - Tortilla-crusted Chicken."

I was intrigued. Maria had always been a culinary genius, and I knew that whatever she had in store for me would be nothing short of amazing. She began to gather the ingredients, explaining each one to me as she went along. "We'll start with some boneless, skinless chicken breasts, some whole wheat tortillas, a blend of herbs and spices, and a few other simple ingredients," she said, her hands moving deftly as she worked.

As Maria prepared the dish, she shared with me the story of how she had come up with the recipe. It all started when her husband was diagnosed with diabetes, and she had to find ways to make their favorite meals healthier and more blood sugar-friendly. She had experimented with different ingredients and cooking methods until she finally came up with this delicious and guilt-free version of Tortilla-crusted Chicken.

I watched in awe as Maria coated the chicken breasts in a mixture of crushed tortilla chips, garlic powder, cumin, chili powder, and a touch of cayenne pepper. She then baked them in the oven until they were golden brown and crispy on the outside, yet tender and juicy on the inside. The smell was intoxicating, and my mouth watered in anticipation.

As we sat down to enjoy our meal, Maria explained to me the importance of eating healthy, especially when dealing with conditions like diabetes. She emphasized the need to balance carbohydrates, proteins, and fats in every meal, and how simple substitutions and modifications can make a world of difference in one's health.

I savored every bite of the Tortilla-crusted Chicken, marveling at how flavorful and satisfying it was despite being a healthier version of the original dish. Maria's creativity and ingenuity never failed to amaze me, and I knew that I had to learn how to make this recipe myself.

Over the next few weeks, I practiced making the Diabetic-friendly Tortilla-crusted Chicken in my own kitchen, following Maria's instructions to the letter. I experimented with different seasonings and variations, tweaking the recipe here and there until I had perfected it to my own taste.

I shared the recipe with my family and friends, and they were all blown away by how delicious and guilt-free it was. They couldn't believe that something so healthy could taste so good. I felt a sense of pride knowing that I had learned such a valuable lesson from my dear friend Maria - that with a little creativity and ingenuity, you can create healthy and delicious meals that everyone can enjoy.

As the years went by, I continued to add new recipes to my repertoire, each one a unique blend of flavors and textures that I had learned from various places and people. But the Diabetic-friendly Tortilla-crusted Chicken always held a special place in my heart, as it reminded me of the day I first discovered the magic of healthy cooking with my dear friend Maria.

Today, whenever I make this dish, I think of Maria and the valuable lesson she taught me - that good food doesn't have to be unhealthy, and that with a little love and creativity, you can create culinary masterpieces that nourish both body and soul. I am forever grateful for her friendship and her culinary wisdom, and I will continue to share this recipe with others in the hope that it will inspire them to cook with love and creativity too.