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Oven-Roasted Boston Scrod
Learn how to prepare traditional Northeastern meals and dishes that will delight even the staunchest Yankee stomach.
Tex-Mex Tostada
Yield: Makes 4 servings
Ingredients:
4
(8-inch) fat-free flour tortillas
Nonstick cooking spray
1
green bell pepper, diced
3/4
pound boneless skinless chicken breasts, cut into strips
1-1/2
teaspoons minced garlic
1
teaspoon chili powder
1
teaspoon 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)
Preparation:
1.
Preheat oven to 450°F. Place tortillas on baking sheet; coat both sides with cooking spray. Bake 5 minutes or until lightly browned and crisp. Set aside.
2.
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.
3.
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.
4.
Spread bean mixture evenly over tortillas. Spoon chicken mixture and tomato over bean mixture. Garnish with sour cream, if desired.
Nutritional Information:
| Serving Size: 1 tostada | |
| Fiber | 11 g |
| Carbohydrate | 30 g |
| Cholesterol | 52 mg |
| Saturated Fat | 1 g |
| Total Fat | 3 g |
| Calories from Fat | 9 % |
| Calories | 251 |
| Protein | 26 g |
| Sodium | 707 mg |
Dietary Exchange:
| Meat | 2 |
| Starch | 2 |
This recipe appears in:
Southwestern
