Soft Black Bean Tostadas

Soft Black Bean Tostadas Recipe
This hearty Mexican meal has countless variations. Prepare the salsa and bean spread separately for snacks, roll the tortillas burrito-style, or make this dish vegetarian-friendly by omitting the chicken.

Yield:

4 servings (serving size: 1 tostada)

Recipe from

Nutritional Information

Calories 410
Caloriesfromfat 32 %
Fat 14.4 g
Satfat 5.9 g
Monofat 5.9 g
Polyfat 1.4 g
Protein 25.3 g
Carbohydrate 47.7 g
Fiber 7.2 g
Cholesterol 49 mg
Iron 3.7 mg
Sodium 858 mg
Calcium 264 mg

Ingredients

Salsa:
1/2 cup chopped peeled avocado
1/2 cup chopped seeded tomato
1/4 cup thinly sliced green onions
2 teaspoons fresh lime juice
1/4 teaspoon salt
Remaining ingredients:
2 tablespoons water
2 tablespoons fresh lime juice
1/2 teaspoon ground cumin
1/8 teaspoon salt
1/8 teaspoon ground red pepper
1 (15-ounce) can black beans, rinsed and drained
4 (8-inch) flour tortillas
1 cup shredded roasted skinless, boneless chicken breast
3/4 cup (3 ounces) preshredded Monterey Jack cheese
1 cup shredded iceberg lettuce
1/2 cup fat-free sour cream

Preparation

Preheat broiler.

To prepare salsa, combine first 5 ingredients in a small bowl. Toss gently, and set aside.

Combine 2 tablespoons water, lime juice, cumin, salt, ground red pepper, and black beans in a blender; process until smooth.

Place tortillas on a baking sheet, and spread about 1/4 cup black bean mixture evenly over each tortilla. Top each evenly with 1/4 cup chicken and 3 tablespoons cheese. Broil 2 minutes or until cheese melts and tortilla edges are just beginning to brown.

Top each tortilla with 1/4 cup lettuce, 1/4 cup salsa, and 2 tablespoons sour cream. Cut each tortilla into 4 wedges.

Note:

Nancy Hughes,

January 2006
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