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Soft Black Bean Tostadas Recipe

Looking for an easy Soft Black Bean Tostadas recipe? Learn how to make Soft Black Bean Tostadas using healthy ingredients.


Submitted by rcraw4

Makes 4 servings



CookingLight.com///Spice things up for Cinco de Mayo with this hearty Mexican meal (that 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.

Recipe Ingredients for Soft Black Bean Tostadas

1/2 cup avocado, chopped peeled
1/2 cup tomato, chopped seeded
1/4 cup thinly sliced green onions
2 teaspoons fresh lime juice
1/4 teaspoon salt
2 tablespoons water
2 tablespoons fresh lime juice
1/2 teaspoon ground cumin
1/8 teaspoon salt
1/8 teaspoon ground red pepper
15 ounce black beans, rinsed and drained
4 whole wheat tortillas (8-inch)
1 cup chicken breast, shredded roasted skinless
3/4 cup cheese, Monterey Jack
1 cup shredded iceberg lettuce
1/2 cup fat-free sour cream

Recipe Directions for Soft Black Bean Tostadas

  1. Preheat broiler.

  2. To prepare salsa, combine first 5 ingredients in a small bowl. Toss gently, and set aside.

  3. Combine 2 tablespoons water, lime juice, cumin, salt, ground red pepper, and black beans in a blender; process until smooth.

  4. 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.

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

  6. NUTRITIONAL INFORMATION:

  7. Calories: 410 (32% from fat) Fat: 14.4g (sat 5.9g,mono 5.9g,poly 1.4g) Protein: 25.3g Carbohydrate: 47.7g Fiber: 7.2g Cholesterol: 49mg Iron: 3.7mg Sodium: 858mg Calcium: 264mg

Categories

Beans, Main Dish

Nutrition Facts
Serving Size 316.9g
Amount Per Serving
Calories
715
Calories from Fat
144
% Daily Value*
Total Fat
16.0g
25%
Saturated Fat
5.9g
30%
Trans Fat
0.0g
Cholesterol
55mg
18%
Sodium
582mg
24%
Potassium
1944mg
56%
Total Carbohydrates
97.6g
33%
Dietary Fiber
20.0g
80%
Sugars
6.9g
Protein
45.5g
Vitamin A 16% Vitamin C 16%
Calcium 35% Iron 41%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • High in dietary fiber
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