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Soft Black Bean Tostadas

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.

Cooking Light JANUARY 2006

  • Yield: 4 servings (serving size: 1 tostada)

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.

Nutritional Information

Amount per serving
  • Calories: 410
  • Calories from fat: 32%
  • Fat: 14.4g
  • Saturated fat: 5.9g
  • Monounsaturated fat: 5.9g
  • Polyunsaturated fat: 1.4g
  • Protein: 25.3g
  • Carbohydrate: 47.7g
  • Fiber: 7.2g
  • Cholesterol: 49mg
  • Iron: 3.7mg
  • Sodium: 858mg
  • Calcium: 264mg
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Soft Black Bean Tostadas recipe

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