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Black Bean Tostada
Yield: Makes 4 servings
Ingredients:
*Jalapeño peppers can sting and irritate the skin, so wear rubber gloves when handling peppers and do not touch your eyes. 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:
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 |
This recipe appears in:
Mexican
