Black Bean Tostadas
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Black Bean Tostada
YIELD Makes 4 servings
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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 |
PREPARATION:
- Combine beans and chili powder in small saucepan. Cook over medium heat 5 minutes 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 during cooking.
- 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 appears in:
Mexican
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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