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

"Enchant, stay beautiful and graceful, but do this, eat well. Bring the same consideration to the preparation of your food as you devote to your appearance. Let your dinner be a poem, like your dress."

~ Charles Pierre Monselet

 

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