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Spicy Bean Tostadas

Yield 6 servings

Ingredients

  • 6 (6-inch) flour tortillas
  • 1/3 cup 1% low-fat cottage cheese
  • 1/4 teaspoon salt
  • 2 tablespoons lemon juice
  • 1 (15-ounce) can chickpeas (garbanzo beans), drained
  • Vegetable cooking spray
  • 1/4 cup minced onion
  • 1 garlic clove, minced
  • 1/4 cup chopped fresh parsley
  • 1 tablespoon sesame seeds, toasted
  • 2 cups thinly sliced cucumber
  • 3 cups shredded fresh spinach
  • 3 cups chopped tomato
  • 6 tablespoons low-fat sour cream
  • 1 tablespoon finely chopped green onions

Nutrition Information

  • calories 250
  • caloriesfromfat 24 %
  • fat 6.7 g
  • satfat 1.9 g
  • monofat 2.1 g
  • polyfat 2 g
  • protein 11.2 g
  • carbohydrate 38.5 g
  • fiber 5.4 g
  • cholesterol 6 mg
  • iron 4 mg
  • sodium 427 mg
  • calcium 132 mg

How to Make It

  1. Arrange tortillas in a single layer on a baking sheet. Bake at 350° for 6 minutes on each side until crisp. Let cool on a wire rack.

  2. Place cottage cheese and next 3 ingredients in a blender or food processor; process until smooth. Spoon mixture into a bowl; set aside.

  3. Coat a small nonstick skillet with cooking spray; place over medium-high heat until hot. Add onion and garlic; sauté 2 minutes or until tender. Add the onion mixture, parsley, and sesame seeds to bean mixture; stir well.

  4. Spread about 1/4 cup bean mixture evenly over each tortilla; top with 1/3 cup cucumber, 1/2 cup spinach, 1/2 cup tomato, 1 tablespoon sour cream, and 1/2 teaspoon green onions.