FoodRef · Recipe for Southwest Chicken Salad
Chicken Tostada Salad
1 approve · 5 caution · 5 avoid
Standard deviation of the 11 scores. Higher = the diets disagree more.
The verdicts
Disapprove (5)
- Vegan2.0
- Carnivore2.0
- Keto3.5
- Low-FODMAP3.5
- Whole303.0
Caution (5)
- DASH6.0
- Mediterranean6.5
- Paleo4.0
- Anti-Inflammatory6.5
- GLP-16.8
Approve (1)
- Zone7.0
Ingredients
- 1 ea. Fried Corn Tortilla (6")
- 1 ea. Chicken Breast (4 oz.)
- 1/4 tsp. Kosher Salt
- 1/8 tsp. Ground Black Pepper
- 1/2 tsp. Cilantro Dressing*
- 1/2 oz. Tomatillo Salsa Verde*
- 1 oz. Black Beans, cooked
- 3 oz. Romaine Lettuce, sliced, 1/4"
- 2 oz. Green Cabbage, sliced 1/8"
- 1 oz. Red Cabbage, sliced 1/8"
- 1 oz. Baby Lettuce Mix
- 2 oz. Fresh Corn, grilled
- 2 Tbls. Cilantro Leaves
- 1/2 oz. Green Onions, chopped
- 3 oz. French Mustard Vinaigrette*
- 1 Tbl. Avocado Cream Sauce** (optional)
- 1-1/2 tsps. Sour Cream
- 3 oz. pico de gallo*
- 1/4 oz. Crispy Tortilla Strips
Instructions
- Season the chicken breast (on both sides) with equal amounts of salt and pepper. Place the chicken onto a grill (or into a sauté pan with a little oil) and cook for 2 minutes on each side, or until the chicken is done.
- Slice the chicken breast into 1/4" pieces and toss together with a little cilantro dressing.
- Ladle a little tomatillo salsa verde into the serving bowl. Place the crispy tortilla into the bowl and on top of the salsa verde. Spoon the black beans onto the tortilla. Place the chicken on top of the tortilla, covering the beans completely.
- Place the romaine hearts, sliced green and red cabbages, baby lettuce mix, grilled corn, cilantro leaves and chopped green onions into the mixing bowl. Ladle the French mustard vinaigrette into the mixing bowl and toss all of the ingredients together, until evenly coated with the dressing.
- Place the salad mixture on top of the tortilla, mounding it as tall as possible.
- Drizzle the avocado cream sauce (optional) and sour cream over the salad.
- Sprinkle the pico de gallo around the bottom edge of the salad.
- Mound the tortilla strips on top (centered) of the salad.
Diet-by-diet
Loaded with vegetables, lean grilled chicken, and beans, which fit DASH well, but the fried tortilla, tortilla strips, and vinaigrette likely add sodium and saturated fat.
Plenty of fresh vegetables, herbs, and lean poultry align with Mediterranean principles, though the fried tortilla and sour cream are less ideal and olive oil isn't featured.
Contains chicken, sour cream, and likely dairy/egg-based dressings, making it incompatible with vegan eating despite the abundant vegetables.
Only the chicken breast fits carnivore; the dish is dominated by vegetables, beans, corn, and tortilla, which are all excluded.
Grilled chicken and vegetables are paleo-friendly, but black beans, corn, fried corn tortilla, tortilla strips, and sour cream all violate paleo guidelines.
Too high in carbs from the fried tortilla, tortilla strips, black beans, corn, and pico de gallo to fit a ketogenic macro profile.
Green onions (white parts), garlic-likely dressings, black beans, and possibly onion in pico de gallo are high-FODMAP triggers in typical serving sizes.
Beans, corn, tortilla, sour cream, and likely non-compliant dressings make this incompatible with Whole30 rules.
Reasonably balanced with lean protein, lots of low-density carbs from vegetables, and some fats from dressings, approximating Zone's 40/30/30 target.
Abundant colorful vegetables, herbs, and lean protein are anti-inflammatory, but the fried tortilla, tortilla strips, and sour cream add inflammatory elements.
High in fiber and protein from chicken, beans, and vegetables which supports satiety, though fried tortilla components add calorie-dense refined carbs.