Black Bean Tostadas from Healthy Diabetic Recipes

Black Bean Tostadas Recipe

Recipe Ingredients:

1 cup rinsed drained canned black beans, mashed
2 tsp chili powder
Nonstick cooking spray, as needed
4 corn tortillas - (8" dia)
1 cup washed torn romaine lettuce leaves
1 cup chopped seeded tomato
1/2 cup chopped onion
1/2 cup plain nonfat yogurt
2 jalapeño peppers, seeded, and
finely chopped

Recipe Instructions:

Combine beans and chili powder in small saucepan. Cook 5 minutes over medium heat or until heated through, stirring occasionally.

Spray large nonstick skillet with cooking spray. Heat over medium heat until hot. Sprinkle tortillas with water; place in skillet, one at a time. Cook 20 to 30 seconds or until hot and pliable, turning once.

Spread bean mixture evenly over tortillas; layer with lettuce, tomato, onion, yogurt and peppers. Garnish with cilantro, sliced tomatoes and peppers, if desired. Serve immediately.

This recipe yields 4 servings.

Exchanges Per Serving: 1 1/2 Starch, 1 1/2 Vegetable.

Nutrition Facts: Calories 146; Calories from fat 9%; Total Fat 2g; Saturated Fat 1g; Protein 9g; Carbohydrates 29g; Cholesterol 1mg; Sodium 466mg; Dietary Fiber 5g.

Caution: Jalapeño peppers can sting and irritate the skin. Wear rubber gloves when handling peppers and do not touch eyes.

Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"07-26-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"

Servings: 4

"When treasures are recipes they are less clearly, less distinctly remembered than when they are tangible objects. They evoke however quite as vivid a feeling-that is, to some of use who, considering cooking an art, feel that a way of cooking can produce something that approaches an aesthetic emotion. What more can one say? If one had the choice of again hearing Pachmann play the two Chopin sonatas or dining once more at the Cafe Anglais, which would one choose?"

~ Alice B. Toklas

 

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