Monday, March 31, 2008

Chicken & Black Bean Tostadas

For a "lazy" meal, this actually requires quite a bit of prep! :) But once you're through prep and on to the main meal, it really dirties no dishes. Esp. if you put foil on the cookie sheet before everything goes into the oven!

I usually will buy a roasted chicken breast to satisfy the meat requirement of this recipe. Otherwise, we're happy with just beans if there's no chicken around. The salsa on this really satisfies the senses-- I've doubled and even tripled it for a party to serve with chips!:)

Soft Black Bean Tostadas
This hearty Mexican meal has countless variations. Fix the salsa and bean spread separately for snacks, roll the tortillas burrito-style, or make this dish vegetarian-friendly by omitting the chicken.

1/2 cup chopped peeled avocado
1/2 cup chopped seeded tomato
1/4 cup thinly sliced green onions
2 teaspoons fresh lime juice
1/4 teaspoon salt

Remaining ingredients:
2 tablespoons water
2 tablespoons fresh lime juice
1/2 teaspoon ground cumin
1/8 teaspoon salt
1/8 teaspoon ground red pepper
1 (15-ounce) can black beans, rinsed and drained
4 (8-inch) flour tortillas
1 cup shredded roasted skinless, boneless chicken breast
3/4 cup (3 ounces) preshredded Monterey Jack cheese
1 cup shredded iceberg lettuce
1/2 cup fat-free sour cream

Preheat broiler.

To prepare salsa, combine first 5 ingredients in a small bowl. Toss gently, and set aside.
Combine 2 tablespoons water, lime juice, cumin, salt, ground red pepper, and black beans in a blender; process until smooth.

Place tortillas on a baking sheet, and spread about 1/4 cup black bean mixture evenly over each tortilla. Top each evenly with 1/4 cup chicken and 3 tablespoons cheese. Broil 2 minutes or until cheese melts and tortilla edges are just beginning to brown.

Top each tortilla with 1/4 cup lettuce, 1/4 cup salsa, and 2 tablespoons sour cream. Cut each tortilla into 4 wedges.

Yield: 4 servings (serving size: 1 tostada)CALORIES 410 (32% from fat); FAT 14.4g (sat 5.9g,mono 5.9g,poly 1.4g); PROTEIN 25.3g; CHOLESTEROL 49mg; CALCIUM 264mg; SODIUM 858mg; FIBER 7.2g; IRON 3.7mg; CARBOHYDRATE 47.7g Cooking Light, JANUARY 2006

1 comment:

Kate said...

Another cooking light success!