Tostadas from Healthy Diabetic Recipes

Tostadas Recipe

Recipe Ingredients:

1/2 small avocado, (optional)
3 tbsp plain nonfat yogurt, (optional)
1 tsp lemon juice, (optional)
4 flour tortillas - (6" dia)
Nonstick cooking spray, as needed
1 small onion, chopped
1 tbsp chili powder
2 tsp dried oregano leaves
1 can pinto beans - (15 oz), rinsed, drained
4 cups shredded washed romaine lettuce
4 oz shredded reduced-fat Cheddar cheese, (1 cup)
Salsa, as needed
3 tbsp sliced ripe olives

Recipe Instructions:

Preheat oven to 375 degrees.

If desired, combine avocado, yogurt and lemon juice in food processor or blender; process until smooth. Set aside.

Place tortillas in single layer on center rack of oven. Bake 5 minutes or until crisp and golden, turning halfway through baking. Set aside.

Spray large skillet with cooking spray and heat over medium heat. Add onion; cook and stir 10 minutes or until onion begins to brown. Add chili powder and oregano; cook and stir 1 minute.

Remove from heat; stir in beans and 1/4 cup water. Mash beans with fork until smooth; if necessary, add more water, 1 tablespoon at a time. Return to heat. Cover and cook, stirring occasionally, 6 minutes or until heated through.

Place each tortilla on plate. Spread 1/3 cup bean mixture over each tortilla. Top with 1 cup lettuce, 1/4 cup cheese, 1/4 cup salsa and about 2 teaspoons olives. Garnish with avocado mixture in cherry tomato cup, if desired.

This recipe yields 4 servings.

Exchanges Per Serving: 3 Starch, 1 1/2 Meat, 2 Vegetable, 1/2 Fat.

Nutrition Facts: Calories 380; Calories from Fat 20%; Total Fat 9g; Saturated Fat 2g; Protein 23g; Carbohydrates 55g; Cholesterol 10mg; Sodium 509mg; Dietary Fiber 11g.

Comments: Mexico's version of the chef salad, tostadas offer as much room for variety as for flavor. A good source of vitamins A and C, iron, calcium and fiber, this light, meatless meal also provides over one-third your daily requirement of high-quality protein.

Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"08-19-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"

Servings: 4

“This root [the potato], no matter how much you prepare it, is tasteless and floury. It cannot pass for an agreeable food, but it supplies a food sufficiently abundant and sufficiently healthy for men who ask only to sustain themselves. The potato is criticised with reason for being windy, but what matters windiness for the vigorous organisims of peasants and labourers?”

~ Denis Diderot (1713-1784) L'Encyclopedie (1751-1772)

 

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