Tostadas

Recipe Ingredients

1/2 cup	118ml	Avocado - (optional) (small)
3 tablespoons	45ml	Plain nonfat yogurt - (optional)
1 teaspoon	5ml	Lemon juice - (optional)
4		Flour tortillas - (6" dia)
		Nonstick cooking spray - as needed
1		Onion - chopped (small)
1 tablespoon	15ml	Chili powder
2 teaspoons	10ml	Dried oregano leaves
1		Pinto beans - (15 oz) - rinsed, drained
4 cups	948ml	Shredded washed romaine lettuce
4 oz	113g	Shredded reduced-fat Cheddar cheese - (1 cup)
		Salsa - as needed
3 tablespoons	45ml	Sliced ripe olives

Recipe Instructions

Preheat oven to 375 degrees.

If desired, combine avocado, yogurt and lemon juice in food processor or blender; process until smooth. Set aside.

Place tortillas in single layer on center rack of oven. Bake 5 minutes or until crisp and golden, turning halfway through baking. Set aside.

Spray large skillet with cooking spray and heat over medium heat. Add onion; cook and stir 10 minutes or until onion begins to brown. Add chili powder and oregano; cook and stir 1 minute.

Remove from heat; stir in beans and 1/4 cup water. Mash beans with fork until smooth; if necessary, add more water, 1 tablespoon at a time. Return to heat. Cover and cook, stirring occasionally, 6 minutes or until heated through.

Place each tortilla on plate. Spread 1/3 cup bean mixture over each tortilla. Top with 1 cup lettuce, 1/4 cup cheese, 1/4 cup salsa and about 2 teaspoons olives. Garnish with avocado mixture in cherry tomato cup, if desired.

This recipe yields 4 servings.

Exchanges Per Serving: 3 Starch, 1 1/2 Meat, 2 Vegetable, 1/2 Fat.

Nutrition Facts: Calories 380; Calories from Fat 20%; Total Fat 9g; Saturated Fat 2g; Protein 23g; Carbohydrates 55g; Cholesterol 10mg; Sodium 509mg; Dietary Fiber 11g.

Source:
Diabetic Cooking at http://www.diabeticcooking.com

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