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  • Crispy Southwest Salad
Crispy Southwest Salad

Crispy Southwest Salad

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
  • 20 minutes
Total Time
  • 30 minutes
Serving
  • 4 People

Ingradients

For the Salad:
  • 4 cups mixed greens or romaine lettuce
  • 1 cup corn kernels (fresh, frozen, or canned)
  • 1 cup black beans, rinsed and drained
  • 1 red bell pepper, chopped
  • ½ red onion, thinly sliced
  • 1 avocado, sliced or diced
  • ¼ cup cherry tomatoes, halved
  • ¼ cup shredded cheddar or Monterey Jack cheese (optional)

 

For the Crispy Chicken Tenders (Optional for Protein):
  • 2 boneless chicken breasts, cut into strips
  • ½ cup all-purpose flour
  • 1 tsp chili powder
  • ½ tsp cumin
  • ½ tsp garlic powder
  • ½ tsp paprika
  • Salt and pepper to taste
  • ¼ cup buttermilk or plant-based milk
  • Oil for frying or baking
For the Crispy Tortilla Strips:
  • 4 corn tortillas, cut into strips
  • 2 tbsp vegetable oil
  • ½ tsp chili powder
  • ½ tsp smoked paprika
  • Salt to taste
For the Lime-Cilantro Dressing:
  • ¼ cup olive oil
  • 2 tbsp lime juice
  • 1 tbsp honey or agave syrup
  • 1 clove garlic, minced
  • 1 tbsp chopped fresh cilantro
  • Salt and pepper to taste

Directions

  1. Make the Tortilla Strips:

    • In a large bowl, toss tortilla strips with oil and spices.
    • Spread on a baking sheet and bake at 400°F (200°C) for 8–10 minutes until golden and crispy.

  2. Prepare the Crispy Chicken (Optional):

    • In a bowl, mix flour, chili powder, cumin, garlic powder, paprika, salt, and pepper.
    • Dip chicken strips in buttermilk, then coat in the flour mixture.
    • Fry in oil until golden and cooked through, or bake at 400°F (200°C) for 15–18 minutes.

  3. Assemble the Salad:

    • In a large bowl, combine mixed greens, corn, black beans, bell pepper, red onion, cherry tomatoes, and avocado.
    • Top with crispy tortilla strips and optional chicken tenders.
    • Sprinkle with cheese if using.

  4. Add the Dressing & Serve:

    • Drizzle with lime-cilantro dressing just before serving.
    • Toss gently and enjoy immediately.

Pros:

  1. High in Fiber & Protein: Beans, veggies, and chicken provide lasting fullness and energy.
  2. Packed with Vitamins: Rich in vitamin A (from peppers), vitamin C, and potassium.
  3. Crispy Texture & Flavor: Combines crunchy, creamy, and zesty flavors for a satisfying meal.
  4. Customizable: Easily made vegan, gluten-free, or low-carb by adjusting ingredients.
  5. Great for Lunch or Dinner: Light yet filling—ideal for warm weather or quick meals.

Cons:

  1. Fried Option is High in Fat: Frying increases calorie and fat content.
  2. May Be Too Spicy for Some: Contains chili powder and paprika; adjust to taste.
  3. Not Low-Sodium Friendly: Cheese, spices, and canned beans can increase sodium levels.
  4. Avocado Browns Quickly: Best served immediately.
  5. Contains Allergens: May include dairy, eggs (if used in chicken coating), and gluten.

Suitable for Aged People?

Yes, this Crispy Southwest Salad is generally suitable for aged individuals due to:

  • Soft and Easy-to-Chew Components: Lettuce, avocado, and tender beans make it easy to eat.
  • High in Fiber & Potassium: Supports heart and digestive health.
  • Good Source of Plant-Based Protein: From black beans and optional grilled chicken.

However:

  • Heart Health Considerations: Should limit fried components and cheese for those with high cholesterol.
  • Digestive Sensitivity: Spices and raw onions may cause discomfort in sensitive seniors.
  • Tooth Sensitivity: Crunchy texture may be challenging for some elderly individuals.

Tip: Bake instead of fry, reduce spice level, and use soft-cooked veggies for easier digestion.

 Who Should Avoid This Recipe?

This recipe may not be suitable for:

  1. People with Heart Disease: Due to saturated fat from cheese and frying.
  2. Hypertensive Individuals: High sodium from cheese, canned beans, and seasoning.
  3. Gluten Allergy / Celiac Disease: Regular flour in chicken breading and tortillas contains gluten.
  4. Lactose Intolerant Individuals: Contains cheese unless substituted.
  5. Those on Low-Fiber Diets: Not ideal for individuals with digestive issues requiring fiber restriction.

Nutrition Facts (per serving)

Nutrient
Amount
% Daily Value
Calories
450
Total Fat
20g
25%
Saturated Fat
5g
25%
Cholesterol
60mg
20%
Sodium
400mg
17%
Total Carbohydrate
40g
15%
Dietary Fiber
9g
32%
Total Sugars
8g
Protein
25g
50%
Vitamin A
6000 IU
120%
Vitamin C
60mg
67%
Calcium
150mg
12%
Iron
3mg
17%
Potassium
700mg
20%