Mexi-Chicken Avocado Cups

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Serving

Ingradients

For the Tortilla Cups

6–8 small flour or corn tortillas (use gluten-free if needed)
2 tbsp olive oil or avocado oil
Optional: Cooking spray for greasing muffin tin

For the Filling:

2 cups cooked shredded chicken (rotisserie or grilled)
1 tsp chili powder
½ tsp ground cumin
½ tsp garlic powder
½ tsp smoked paprika
Salt & pepper to taste
2 tbsp lime juice (about 1 lime)

For the Avocado Spread:

1 ripe avocado
2 tbsp Greek yogurt or sour cream (or dairy-free alternative)
1 clove garlic, minced
Juice of ½ lime
Salt & pepper to taste

Toppings (Optional):

Diced tomatoes
Shredded lettuce or spinach
Corn kernels
Black beans (rinsed & drained)
Fresh cilantro
Hot sauce or salsa (optional)

Directions

Step 1: Preheat Oven

Preheat oven to 375°F (190°C).
Lightly grease a standard muffin tin with oil or cooking spray.

Step 2: Make Tortilla Cups

Gently press each tortilla into a muffin tin cup.
Brush lightly with oil to help them crisp up.
Bake for 12–15 minutes until golden and crisp. Let cool slightly.

Step 3: Season Chicken

In a bowl, mix shredded chicken with chili powder, cumin, garlic powder, smoked paprika, salt, pepper, and lime juice. Set aside.

Step 4: Make Avocado Spread

In a small bowl or blender, mash avocado with Greek yogurt, garlic, lime juice, salt, and pepper until smooth.

Step 5: Assemble the Cups

Spoon a layer of seasoned chicken into each tortilla cup.
Top with avocado spread.
Add optional toppings like tomato, lettuce, corn, beans, etc.

Step 6: Serve

Serve immediately or chill in the fridge for up to 2 hours before serving.

Pros:

Healthy & Light: Packed with lean protein, healthy fats, and fiber.
No-Fuss Meal Prep: Can be prepped ahead and chilled.
Customizable: Great for kids and adults—add your favorite toppings.
Gluten-Free Option: Use corn tortillas or GF flour tortillas.
Great for Parties or Lunch Boxes: Eye-catching and easy to eat.

Cons:

Time-Sensitive Assembly: Best eaten within a few hours to keep tortilla cups crisp.
Not Vegan Friendly (as-is): Contains chicken and dairy unless substituted.
May Be Too Spicy for Some: Adjust spice level accordingly.
Avocado Browning Risk: Best served fresh or with lemon/acidic topping to preserve color.

Suitable for Aged People?

Yes! These Mexi-Chicken Avocado Cups are suitable for older adults due to:

Soft Texture: Easy to chew and digest.
Rich in Potassium & Protein: Supports heart and muscle health.
Low in Sodium (if controlled): Good for those watching salt intake.

However:

Heart Health Consideration: Monitor fat content if using full-fat dairy.
Appetite Appeal: May need more seasoning for seniors with reduced taste sensitivity.

Tip: Use whole grain tortillas and low-fat Greek yogurt to boost fiber and reduce saturated fat.

Who Should Avoid This Recipe?

This recipe may not be suitable for:

People with Shellfish or Poultry Allergies: Contains chicken.
Strict Low-Fat Diets: Due to avocado and oil use.
Those with Digestive Issues: High-fiber veggies may cause discomfort in sensitive individuals.
Individuals with Oral Sensitivity: Cold avocado may be uncomfortable for some seniors.
Allergy to Avocado (rare): Not safe for those allergic to tree nuts or latex-sensitive individuals.

Nutrition Facts (per serving)

Nutrient	Amount	% Daily Value
Calories	180
Total Fat	10g	13%
Saturated Fat	2g	10%
Cholesterol	30mg	10%
Sodium	200mg	9%
Total Carbohydrate	10g	4%
Dietary Fiber	4g	14%
Total Sugars	2g
Protein	14g	28%
Vitamin A	400 IU	8%
Vitamin C	15mg	17%
Calcium	30mg	2%
Iron	1.2mg	7%
Potassium	320mg	9%