Photo: Anna Pelzer
Estimated Nutrition (whole recipe, rough)
1473
Calories
65g
Protein
25g
Fat
256g
Carbs
What these numbers assume — 20 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Chicken | 100g cooked | 165 |
| Tortilla | 1 medium flour (45g) | 140 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Black Bean | 1/2 cup canned (120g) drained | 114 |
| Mango | 1 cup diced (165g) | 99 |
| Pineapple | 1 cup chunks (165g) | 82 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Honey | 1 tbsp (21g) | 64 |
| Orange | 1 medium (131g) | 62 |
| Onion | 1 medium (110g) | 44 |
| Lime | juice of 1 lime (44ml) | 11 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Chili | 1 tsp (2.7g) | 8 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Rosemary | 1 tsp dried (1.2g) | 4 |
| Garlic | 1 clove (3g) | 4 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1/2 lb boneless skinless chicken breasts, grilled and cut up
- 1 (15 ounce) can black beans, drained & rinsed
- 1 (10 ounce) package frozen corn, thawed
- 1 cup chopped ripe mangoes
- 1/2 cup green peppers, chopped
- 1/3 cup sweet onions, chopped
- 1/3 cup chopped fresh cilantro or 1 tablespoon dried cilantro
- 1/4 cup lime juice or 1/2 cup of wishbone rosemary lime vinaigrette or marinade
- 1/3 cup balsamic vinegar, tbsp
- 1 tablespoon honey
- 2 tablespoons pineapple preserves or mango preserves or orange marmalade
- 1/4 cup extra virgin olive oil
- 1 teaspoon garlic powder
- 1/2 tablespoon soy sauce
- 1/2 teaspoon black pepper
- 1/2 teaspoon ground red pepper
- 8 (10 inch) flour tortillas
Directions
1
For the salad;
2
Toss all ingredients in large bowl. Refrigerate. Serve with baked tortilla crisps if desired.
3
For the Tortilla crisps;
4
Preheat the oven to 425°F Coat rimmed baking sheets with nonstick cooking spray.
5
Coat the tortillas on both sides with the cooking spray. Cut each tortilla into thin strips (pizza cutter works great) and place on the baking sheets. Bake for 6 to 8 minutes, or until golden. Allow to cool then store in an airtight container until ready to use.
6
Category:Burundian Recipes
7
Category:Burundian Salads
Recipe sourced from
fandom