Tex-Mex Tostadas Recipe - Cooking Index
Tex-Mex Tostadas Recipe - Cooking Index
| 4 | Fat-free flour tortillas - (8" dia) | |
| Nonstick cooking spray - as needed | ||
| 1 | Green bell pepper - diced | |
| 3/4 lb | 340g / 11oz | Boneless skinless chicken breast - cut into strips |
| 1 1/2 teaspoons | 7.5ml | Fresh or bottled minced garlic |
| 1 teaspoon | 5ml | Chili powder |
| 1 teaspoon | 5ml | Ground cumin |
| 1/2 cup | 118ml | Chunky salsa - divided |
| 1/3 cup | 20g / 0.7oz | Sliced green onions |
| 1 cup | 160g / 5.6oz | Canned fat-free refried beans |
| 1 cup | 62g / 2.2oz | Tomato - diced (medium) |
| 1/4 cup | 59ml | Fat-free or reduced-fat sour cream - (optional) |
Preheat oven to 450 degrees.
Place tortillas on baking sheet; coat both sides with cooking spray. Bake 5 minutes or until lightly browned and crisp. Remove; set aside.
Coat large nonstick skillet with cooking spray. Add bell pepper; cook and stir 4 minutes. Add chicken, garlic, chili powder and cumin; cook and stir 4 minutes or until chicken is no longer pink in center. Add 1/4 cup salsa and green onions; cook and stir 1 minute. Remove skillet from heat; set aside.
Combine refried beans and remaining 1/4 cup salsa in microwavable bowl. Cook uncovered at High 1 1/2 minutes or until beans are heated through.
Spread bean mixture evenly over tortillas. Spoon chicken mixture and tomato over bean mixture. Garnish with sour cream, if desired.
This recipe yields 4 servings.
Exchanges Per Serving: 2 Starch, 2 Meat.
Nutrition Facts: Calories 251; Calories from Fat 9%; Total Fat 3g; Saturated Fat 1g; Protein 26g; Carbohydrates 30g; Cholesterol 52mg; Sodium 707mg; Dietary Fiber 11g.
Source:
Diabetic Cooking at http://www.diabeticcooking.com
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