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Photo: Jan Smith Photo by: Photo: Jan Smith

Veggie Tostadas

"My husband loves this dinner's Mexican flavors." -Barbara Mehlman, Los Angeles

Cooking Light JULY 2005

  • Yield: 4 servings (serving size: 1/2 tostada)


  • 2 (10-inch) 98% fat-free flour tortillas
  • 1 (16-ounce) can fat-free refried beans
  • 2 tablespoons enchilada sauce
  • 2 cups gourmet salad greens, divided
  • 1 cup diced plum tomato, divided
  • 1/4 cup chopped green onions, divided
  • 2 tablespoons sliced ripe olives, divided
  • 1 peeled avocado, cut into 12 wedges, divided
  • 1 tablespoon finely chopped bottled jalapeño pepper, divided
  • 1/4 cup (1 ounce) crumbled reduced-fat feta cheese, divided


Preheat broiler.

Place a tortilla on a baking sheet, and broil for 1 minute on each side or until lightly browned. Repeat procedure with remaining tortilla.

Combine beans and enchilada sauce in a small saucepan; cook over medium heat until hot. Spread half of bean mixture over each tortilla; top evenly with remaining ingredients.

Nutritional Information

Amount per serving
  • Calories: 318
  • Calories from fat: 27%
  • Fat: 9.8g
  • Saturated fat: 1.9g
  • Monounsaturated fat: 5.2g
  • Polyunsaturated fat: 1.1g
  • Protein: 14.3g
  • Carbohydrate: 46g
  • Fiber: 11.9g
  • Cholesterol: 3mg
  • Iron: 4.7mg
  • Sodium: 924mg
  • Calcium: 140mg

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Veggie Tostadas Recipe