Lime Pulled Chicken Tostadas With Coleslaw Recipe

By
Patsy Catsos, MS, RDN, LD
Patsy Catsos, MS, RDN, LD
Patsy Catsos, MS, RDN, LD
Patsy Catsos, MS, RDN, LD, is a nutrition expert with expertise in GI disorders. She is a leader in using the FODMAP approach with IBS patients.
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Updated on September 20, 2019
chicken tostadas
Patsy Catsos, MS, RDN, LD
Total Time: 60 min
Prep Time: 30 min
Cook Time: 30 min
Servings: 6 (2 tostadas each)

Nutrition Highlights (per serving)

452 calories
26g fat
23g carbs
32g protein
Show Nutrition Label Hide Nutrition Label
Nutrition Facts
Servings: 6 (2 tostadas each)
Amount per serving  
Calories 452
% Daily Value*
Total Fat 26g 33%
Saturated Fat 9g 45%
Cholesterol 94mg 31%
Sodium 659mg 29%
Total Carbohydrate 23g 8%
Dietary Fiber 2g 7%
Total Sugars 3g  
Includes 1g Added Sugars 2%
Protein 32g  
Vitamin D 0mcg 0%
Calcium 254mg 20%
Iron 2mg 11%
Potassium 419mg 9%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

This low-FODMAP recipe utilizes a technique for poaching chicken, to keep it juicy and tender. The shredded chicken is then lightly dressed with lime juice and olive oil, and further enhanced by the lively flavors and crunchiness of the coleslaw. Tostadas are served like open-face sandwiches and are eaten out of hand. They can be a little messy, so serve them with plenty of napkins.

Ingredients

  • 1 ½ pounds boneless, skinless chicken breast
  • 1 bay leaf
  • 6 tablespoons fresh lime juice, divided (2 limes)
  • 1 tablespoon ground ancho chile
  • ½ teaspoon salt, divided
  • ½ teaspoon freshly ground black pepper
  • 1 tablespoon olive oil
  • 1/3 cup chopped cilantro
  • 2 cups shredded cabbage
  • 1/3 cup slivered radishes
  • 1/3 cup grated carrots
  • ½ teaspoon ground mustard
  • ¼ teaspoon salt
  • 3 ½ tablespoons mayonnaise
  • 1 tablespoon white vinegar
  • 1 teaspoon sugar
  • 12 corn tostada shells
  • 1 ½ cups shredded habanero Cheddar cheese
  • 1/3 cup chopped cilantro
  • 1 lime, cut into wedges

Preparation

Shredded Chicken

  1. If chicken breasts are very large, cut them in half crosswise so that each piece is about 4 ounces.

  2. Place the chicken in the bottom of a medium saucepan or Dutch oven. Add just enough water to cover the chicken and season the water with the bay leaf, half of the lime juice, ground chile, ¼ teaspoon of salt, and pepper.

  3. Cover the pot and bring the water to a light simmer over medium heat; do not allow it to boil. Reduce the heat to low and simmer, covered, until the thickest part of the chicken breast is cooked through, about 20 minutes.

  4. Remove the chicken and allow it to cool for a few minutes, then shred it using two forks.

  5. In a medium bowl, drizzle the pulled chicken with 3 tablespoons of lime juice, olive oil, cilantro and sea salt. Stir to combine; set aside.

Coleslaw

  1. In a medium bowl, combine cabbage, radishes, carrots, ground mustard, salt, mayonnaise, vinegar, and sugar. Stir to combine. Cover and refrigerate until serving. This step can be done ahead.

Tostadas

  1. Assemble tostadas at the table, on dinner plates. Pass the shredded chicken, coleslaw, cheese, and cilantro to pile onto the tostada shells, and garnish with a squeeze of lime.

Ingredient Variations and Substitutions

If fully prepared tostada shells are not available you can make your own. This option allows you to prepare the shells using heart-healthy olive oil.

Preheat oven to 400F. Brush 12 6-inch corn tortillas with oil on both sides and sprinkle with salt. Place them on two baking sheets. Bake for about 10 minutes, turning them over once after 5 minutes. Tostadas are done when slightly crispy, brown, and ruffled on the edges.

To make this recipe gluten-free, purchase gluten-free tostadas or tortilla shells.

This coleslaw will still taste great the next day, so don't hesitate to double that part of the recipe in order to use up your fresh vegetables.

Cooking and Serving Tips

Poaching chicken over low heat keeps it tender. If will become tough if you allow the water to boil.

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