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.
Makes 4 servings
|1/2||small avocado (optional)|
|3||tablespoons plain nonfat yogurt (optional)|
|1||teaspoon lemon juice (optional)|
|4||(6-inch) flour tortillas|
|Nonstick cooking spray|
|1||small onion, chopped|
|1||tablespoon chili powder|
|2||teaspoons dried oregano leaves|
|1||can (15 ounces) pinto beans, rinsed and drained|
|4||cups washed and shredded romaine lettuce|
|1||cup (4 ounces) shredded reduced-fat Cheddar cheese|
|3||tablespoons sliced ripe olives|
- Preheat oven to 375°F. 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.
|Saturated Fat||2 g|
|Total Fat||9 g|
|Calories from Fat||20 %|
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