Towering Tostadas

recipe
These vegetarian tostadas pack a meaty punch with a layer of protein-rich beans. Roasted pepitas (pumpkin seeds) are often used in Mexican dishes.

Yield:

4 servings (serving size: 1 tostada)

Recipe from

Recipe Time

Prep: 20 Minutes
Cook: 13 Minutes

Nutritional Information

Calories 282
Caloriesfromfat 26 %
Fat 8.3 g
Satfat 2.1 g
Protein 15.3 g
Carbohydrate 41.5 g
Fiber 10.7 g
Cholesterol 8 mg
Iron 3 mg
Sodium 657 mg
Calcium 191 mg

Ingredients

4 (5-inch) corn tortillas
Olive oil-flavored cooking spray
1 (16-ounce) can fat-free refried beans
2 cups shredded lettuce
2 tablespoons finely chopped green onions
1 tablespoon chopped fresh cilantro
1/3 cup (1.3 ounces) preshredded 2% reduced-fat Mexican blend cheese
1 orange or green bell pepper, seeded and thinly cut into 12 rings
1/2 avocado, peeled and cut into 8 slices
1/2 cup pico de gallo (such as Goya)
1/4 cup fat-free sour cream
2 tablespoons roasted pepitas
Lime wedges (optional)

Preparation

1. Place a baking sheet inside oven, and preheat oven to 350°.

2. Lightly coat corn tortillas on both sides with cooking spray; place on preheated pan. Bake at 350° for 6 to 8 minutes or until crisp and golden. Cool tortillas on a wire rack.

3. Heat beans in a small saucepan over low heat 5 minutes, stirring often. Combine lettuce, onions, and cilantro in a bowl; toss.

4. Divide beans evenly among tortillas. Top each tostada with 1/2 cup lettuce mixture, 4 teaspoons cheese, 3 bell pepper rings, 2 avocado slices, 2 tablespoons pico de gallo, 1 tablespoon sour cream, and 1 1/2 teaspoons pepitas. Garnish with lime wedges, if desired.

Note:

Katherine Cobbs,

Oxmoor House Healthy Eating Collection

October 2006
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