Chicken Fajita Melts

Chicken Fajita Melts

Strawberry Jargarita

Strawberry Jargarita

Prepration Time
  • 5–10 minutes
Total Time
  • 10 minutes
Pineapple Jalapeño Margarita

Pineapple Jalapeño Margarita

Prepration Time
  • 10 minutes
Total Time
  • 10 minutes
Orange Creamsicle Margarita

Orange Creamsicle Margarita

Prepration Time
  • 5 minutes
Total Time
  • 5 minutes
Cherry Margarita

Italian Cherry Margarita

Prepration Time
  • 5 minutes
Total Time
  • 5 minutes
Prepration Time
  • 10 minutes
Total Time
  • 35 minutes
Serving
  • 4 people

Ingradients

For the Fajita Filling:
  • 1 lb (450g) boneless, skinless chicken breast, thinly sliced
  • 1 red bell pepper, thinly sliced
  • 1 green bell pepper, thinly sliced
  • 1 small onion, thinly sliced
  • 2 tbsp olive oil
  • 1 tsp chili powder
  • 1 tsp ground cumin
  • ½ tsp smoked paprika
  • ½ tsp garlic powder
  • ½ tsp onion powder
  • ½ tsp salt
  • ¼ tsp black pepper
  • 1 tbsp lime juice
For the Melts:
  • 8 slices sourdough or whole grain bread
  • 1 cup shredded cheddar cheese (or Monterey Jack)
  • ½ cup sour cream (optional)
  • ½ cup guacamole (optional)
  • Fresh cilantro, for garnish

Directions

  1. Cook the Chicken & Veggies:

    • Heat 1 tbsp olive oil in a large skillet over medium-high heat.
    • Add sliced chicken, season with half the spices (chili powder, cumin, paprika, garlic powder, onion powder, salt, pepper), and cook for 5–6 minutes until browned and cooked through. Remove and set aside.

  2. Sauté the Vegetables:

    • In the same skillet, add remaining 1 tbsp oil.
    • Add bell peppers and onions. Cook for 5–7 minutes until softened and slightly charred.
    • Stir in remaining spices and lime juice. Return chicken to the pan and mix well.

  3. Assemble the Melts:

    • Preheat oven to 375°F (190°C) or use a toaster oven.
    • Lay out 8 bread slices. Divide chicken-veggie mixture evenly on 4 slices.
    • Top each with shredded cheese, then place the remaining bread on top to make sandwiches.

  4. Melt & Serve:

    • Place sandwiches on a baking sheet or skillet. Bake for 5–7 minutes until cheese is melted and bread is golden.
    • Alternatively, grill in a panini press or covered skillet.
    • Serve hot, garnished with cilantro. Serve with sour cream and guacamole on the side if desired.

Pros:

  1. High in Protein: 30g per serving supports muscle health and satiety.
  2. Rich in Vitamins: Bell peppers provide high vitamin C and A, supporting immunity and eye health.
  3. Fiber-Rich: Whole grain bread and veggies contribute 5g of fiber, aiding digestion.
  4. Quick & Family-Friendly: Ready in under 40 minutes; great for weeknight dinners.
  5. Customizable: Easily adaptable with low-fat cheese, gluten-free bread, or extra veggies.

Cons:

  1. Moderate Sodium Level: 890mg per serving may be high for those on low-sodium diets (e.g., hypertension).
  2. Contains Saturated Fat: Cheese and chicken (especially if skin-on) add saturated fat; moderation is key.
  3. Not Low-Calorie: At 480 calories, it may not suit strict weight-loss plans without modifications.
  4. Dairy-Containing: Not suitable for lactose-intolerant or dairy-free individuals unless substitutions are made.

Suitability for Aged People (65+ years)

✅ Generally Suitable With Minor Adjustments:

  • Protein Content: High protein (30g) helps prevent age-related muscle loss (sarcopenia).
  • Vitamin C & A: Supports immune function and vision, important for older adults.
  • Fiber: Helps prevent constipation, a common issue in seniors.

🔹 Recommendations for Seniors:

  • Use low-sodium cheese and reduce added salt to support heart and kidney health.
  • Opt for softer bread (like whole wheat sandwich bread) if chewing is difficult.
  • Serve with mashed avocado instead of chunky guacamole for easier eating.
  • Monitor portion size if managing weight or diabetes.

🚫 Who Should Avoid or Modify This Recipe?

Condition
Reason
Suggested Modification
Hypertension (High BP)
High sodium (890mg) can raise blood pressure.
Use low-sodium cheese, skip added salt, reduce spice mix salt.
Heart Disease
Saturated fat (7g) and cholesterol (75mg) should be limited.
Use low-fat cheese, skinless chicken, and less oil.
Lactose Intolerance
Contains cheese and sour cream.
Substitute with dairy-free cheese and vegan sour cream.
Diabetes
Moderate carbs (42g); watch blood sugar.
Use low-carb bread or lettuce wraps; reduce onions.
Gluten Sensitivity
Regular bread contains gluten.
Use certified gluten-free bread.
Kidney Disease
High potassium (710mg) and phosphorus (from chicken/cheese) may be risky.
Avoid or consult dietitian; limit portio

Nutrition Facts (per serving)

Nutrient
Amount
% Daily Value
Calories
480
Total Fat
22g
28%
Saturated Fat
7g
35%
Trans Fat
0.1g
Cholesterol
75mg
25%
Sodium
890mg
39%
Total Carbohydrate
42g
15%
Dietary Fiber
5g
18%
Total Sugars
6g
Protein
30g
60%
Vitamin A
1100 IU
22%
Vitamin C
95mg
105%
Calcium
220mg
17%
Iron
3.2mg
18%
Potassium
710mg
15%