Tex-Mex Tostadas from Healthy Diabetic Recipes

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If you are unsure whether this Tex-Mex Tostadas recipe is suitable for your personal diabetic diet, please consult your doctor or a qualified nutritionalist.

“Every country possesses, it seems, the sort of cuisine it deserves, which is to say the sort of cuisine it is appreciative enough to want. I used to think that the notoriously bad cooking of the English was an example to the contrary, and that the English cook the way they do because, through sheer technical deficiency, they had not been able to master the art of cooking. I have discovered to my stupefaction that the English cook that way because that is the way they like it."

~ Waverly Root (1903-1982)

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Tex-Mex Tostadas Recipe

Recipe Ingredients:

4 fat-free flour tortillas - (8" dia)
Nonstick cooking spray, as needed
1 green bell pepper, diced
3/4 lb boneless skinless chicken breast, cut into strips
1 1/2 tsp fresh or bottled minced garlic
1 tsp chili powder
1 tsp ground cumin
1/2 cup chunky salsa, divided
1/3 cup sliced green onions
1 cup canned fat-free refried beans
1 medium tomato, diced
1/4 cup fat-free or reduced-fat sour cream, (optional)

Recipe Instructions:

Preheat oven to 450 degrees.

Place tortillas on baking sheet; coat both sides with cooking spray. Bake 5 minutes or until lightly browned and crisp. Remove; set aside.

Coat large nonstick skillet with cooking spray. Add bell pepper; cook and stir 4 minutes. Add chicken, garlic, chili powder and cumin; cook and stir 4 minutes or until chicken is no longer pink in center. Add 1/4 cup salsa and green onions; cook and stir 1 minute. Remove skillet from heat; set aside.

Combine refried beans and remaining 1/4 cup salsa in microwavable bowl. Cook uncovered at High 1 1/2 minutes or until beans are heated through.

Spread bean mixture evenly over tortillas. Spoon chicken mixture and tomato over bean mixture. Garnish with sour cream, if desired.

This recipe yields 4 servings.

Exchanges Per Serving: 2 Starch, 2 Meat.

Nutrition Facts: Calories 251; Calories from Fat 9%; Total Fat 3g; Saturated Fat 1g; Protein 26g; Carbohydrates 30g; Cholesterol 52mg; Sodium 707mg; Dietary Fiber 11g.

Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"08-25-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"

Servings: 4

“Americans can eat garbage, provided you sprinkle it liberally with ketchup, mustard, chili sauce, tabasco sauce, cayenne pepper, or any other condiment which destroys the original flavor of the dish.”
~ Henry Miller, American writer (1891-1980)

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Important Note: This Tex-Mex Tostadas recipe was located in the public domain.It is suitable' for diabetics and low carb diets solely because someone, somewhere, decided to publish them as such. I am not qualified in medicine or nutrition, so please use your own common sense when deciding which are appropriate for your particular diet.

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This Tex-Mex Tostadas Recipe may also be ideal for anyone following the Atkins diet, or seeking to reduce their carbohydrate intake for other reasons.