Grilled Summer Garden Tostadas Recipe - Cooking Index
Grilled Summer Garden Tostadas Recipe - Cooking Index
| 1 tablespoon | 15ml | Zucchini (medium) |
| Nonstick cooking spray - as needed | ||
| 1 | Fresh poblano or green bell pepper - seeded, cored, (large) | |
| And quartered | ||
| 1 | Red bell pepper - seeded, cored, (small) | |
| And quartered | ||
| 1 | Corn on the cob - husks removed | |
| 2 tablespoons | 30ml | Fresh lime juice |
| 1/8 teaspoon | 0.6ml | Freshly-ground black pepper |
| 1/2 | Jalapeño pepper - (optional), seeded, | |
| And minced | ||
| 4 | Fat-free flour tortillas - (7" dia) | |
| 1/4 cup | 59ml | Prepared pesto |
| 1 | Black beans - (15 oz) - rinsed, drained | |
| 2 oz | 56g | Reduced-fat feta cheese - crumbled |
| 1 oz | 28g | Tomato - diced (medium) |
Prepare barbecue grill for direct cooking.
Cut zucchini lengthwise into 1/4-inch slices; lightly spray with cooking spray. Set aside.
Grill poblano and bell peppers, skin-side down, over hot coals until blackened. Place in paper bag and seal. Steam 5 minutes. Remove skin.
Grill zucchini and corn, covered, over medium coals,1 to 3 minutes on each side or until tender and lightly browned.
Cut zucchini and peppers into bite-sized pieces. Cut corn off cob. Combine zucchini, peppers, corn, lime juice, black pepper and jalapeño, if desired, in medium bowl.
Lightly spray one side of tortillas with cooking spray; grill about 30 seconds to 1 minute or until crisp and lightly browned. Spread 1 tablespoon pesto evenly over one side of each tortilla. Top with 1/4 of beans, 1/4 of vegetable mixture and 1/4 of cheese.
Grill, covered, over medium coals until warm (if fire is too hot, protect bottom of tortillas with foil). Top with tomato; serve immediately.
This recipe yields 4 servings.
Exchanges Per Serving: 3 Starch, 1/2 Fat.
Nutrition Facts: Calories 250; Calories from Fat 10%; Total Fat 3g; Saturated Fat 1g; Protein 12g; Carbohydrates 49g; Cholesterol 5mg; Sodium 597mg; Dietary Fiber 14g.
Caution: Jalapeño peppers can sting and irritate the skin; wear rubber gloves when handling peppers and do not touch eyes. Wash hands after handling peppers.
Source:
Diabetic Cooking at http://www.diabeticcooking.com
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