Important Update: Calorie Count will be shutting down on March 15th. Please click here to read the announcement. Data export is available.

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 meohmi39

Makes 4 servings



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. Yield: 4 servings (serving size: 1 tostada) From: Cooking Light

Recipe Ingredients for Soft Black Bean Tostadas


Salsa:
1/2 cup chopped avocado
1/2 cup chopped 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
15 ounce black beans, rinsed and drained
4 flour tortillas (8-inch)
1 cup boneless chicken breast, shredded roasted skinless
3/4 cup (3 ounces) Monterey Jack cheese
1 cup shredded iceberg lettuce

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)

  8. Fat:14.4g (sat 5.9g,mono 5.9g,poly 1.4g)

  9. Protein:25.3g

  10. Carbohydrate:47.7g

  11. Fiber:7.2g

  12. Cholesterol:49mg

  13. Iron:3.7mg

  14. Sodium:858mg

  15. Calcium:264mg

  16. Nancy Hughes, Cooking Light, JANUARY 2006

Categories

Main Dish

Nutrition Facts
Serving Size 261.9g
Amount Per Serving
Calories
601
Calories from Fat
126
% Daily Value*
Total Fat
14.0g
22%
Saturated Fat
5.7g
28%
Trans Fat
0.0g
Cholesterol
50mg
17%
Sodium
386mg
16%
Potassium
1911mg
55%
Total Carbohydrates
81.3g
27%
Dietary Fiber
19.5g
78%
Sugars
3.8g
Protein
40.5g
Vitamin A 11% Vitamin C 15%
Calcium 33% Iron 37%
* 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
  • Low in sugar
  • High in dietary fiber
  • High in phosphorus
  • High in thiamin
  •  
    Join Calorie Count - It's Easy and Free!
    CREATE FREE ACCOUNT
    Advertisement