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
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