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Black Bean Tostadas


Black Bean Tostada

Black Bean Tostada

Yield

Makes 4 servings

Ingredients

1 cup rinsed and drained canned black beans, mashed
2 teaspoons chili powder
Nonstick cooking spray
4 (8-inch) corn tortillas
1 cup washed torn romaine lettuce leaves
1 cup chopped seeded tomato
1/2 cup chopped onion
1/2 cup plain fat-free yogurt
2 jalapeño peppers,* seeded and finely chopped

*Jalapeño peppers can sting and irritate the skin, so wear rubber gloves when handling peppers and do not touch your eyes.

Preparation

  1. Combine beans and chili powder in small saucepan. Cook over medium heat 5 minutes or until heated through, stirring occasionally.
  2. 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 during cooking.
  3. 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.

Nutritional Information

Serving Size: 1 tostada
Sodium 466 mg
Protein 9 g
Fiber 5 g
Carbohydrate 29 g
Cholesterol 1 mg
Saturated Fat <1 g
Total Fat 2 g
Calories from Fat 9 %
Calories 146

Dietary Exchange

Vegetable 1-1/2
Starch 1-1/2

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